Band Overhead Extension

Target the tricep long head with minimal equipment — builds upper arm mass, overhead strength, and shoulder stability using resistance bands

---

⚡ Quick Reference

Aspect	Details
Pattern	Push (Overhead Extension)
Primary Muscles	Triceps (Long Head Emphasis)
Secondary Muscles	Shoulders, Core
Equipment	Resistance Band
Difficulty	⭐ Beginner
Priority	🟢 Accessory

Movement Summary

---

🎯 Setup

Starting Position

1. Band anchor: Step on middle of band with both feet, feet shoulder-width apart
2. Grip: Grab band ends or handles, bring arms overhead
3. Arm position: Arms straight overhead, elbows close to ears
4. Elbow position: Keep elbows pointing forward, not flaring out
5. Starting point: Bend elbows to lower hands behind head

Equipment Setup

Equipment	Setting	Notes
Band placement	Under both feet	Step firmly, band won't slip
Band tension	Should have resistance when arms overhead	Adjust foot spacing
Stance	Feet shoulder-width or narrower	Narrower = more resistance

Positioning Options

Standing

Best for: Most people, allows natural hip hinge

• Stand with feet shoulder-width apart
• Slight forward lean at hips (10-15°)
• Engage core to protect lower back

Seated

Best for: Lower back issues, stability focus

• Sit on bench or chair
• Anchor band under bench or feet
• Removes lower back from equation

Half-Kneeling

Best for: Core engagement, balance challenge

• One knee down, one foot forward
• Anchor band under front foot
• Increases core stability demand

Setup Cue

"Elbows stay glued by your ears — pretend you're trying to hide your biceps"

---

🔄 Execution

The Movement

⏸️ Start Position

What's happening: Arms overhead, elbows bent

1. Arms overhead, elbows pointing forward
2. Elbows bent with hands behind head
3. Elbows stay close to ears (not flared wide)
4. Band has tension even at start
5. Core engaged, slight forward lean

Feel: Triceps stretched, band pulling down

⬆️ Extension

What's happening: Extending elbows to push hands up

1. Push hands straight up toward ceiling
2. Keep elbows in place — only forearms move
3. Extend until arms are fully straight
4. Squeeze triceps hard at top
5. Don't lean back or arch lower back

Tempo: 1-2 seconds (controlled, powerful)

Feel: Triceps contracting, especially upper arm near shoulder

🔝 Lockout

What's happening: Full extension overhead

1. Arms fully straight overhead
2. Elbows still pointing forward (not out)
3. Hold and squeeze triceps for 1 second
4. Maintain core tension
5. Don't hyperextend elbows

Feel: Peak contraction in triceps, especially long head

⬇️ Lowering

What's happening: Controlled descent behind head

1. Resist band's pull as you lower
2. Keep elbows stationary in space
3. Lower hands behind head slowly
4. Go until you feel full stretch
5. Maintain constant tension

Tempo: 2-3 seconds (slow and controlled)

Feel: Deep stretch in triceps, tension throughout

Key Cues

Primary Cues

• "Elbows stay by your ears" — prevents shoulder/chest involvement
• "Reach for the ceiling" — ensures full extension
• "Imagine screwing your hands into the ceiling" — activates long head

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-1	2s down, no pause, 1s up, 1s squeeze
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze
Endurance	2-0-2-0	2s down, no pause, 2s up, no pause

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps - Long Head	Elbow extension from stretched position	█████████░ 90%
Triceps - Lateral/Medial Heads	Elbow extension	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Shoulders	Stabilize overhead position	████░░░░░░ 40%

Stabilizers

Muscle	Role
Core	Prevent lower back arching, stabilize torso
Scapular Stabilizers	Maintain shoulder blade position

Long Head Emphasis

The overhead position puts the tricep long head on maximum stretch, making this THE best exercise for long head development. The long head is the largest part of the tricep and creates the "horseshoe" shape.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows flaring out	Elbows move away from ears	Shoulders take over, less tricep work	Keep elbows narrow, by your ears
Arching lower back	Excessive lumbar extension	Lower back injury risk	Engage core, slight forward lean
Moving elbows	Elbows drift forward/back	Becomes shoulder exercise	Lock elbows in space, only forearms move
Partial range of motion	Not lowering fully	Misses long head stretch	Lower until full stretch, no pain
Too much weight/tension	Can't control movement	Form breaks down, less muscle work	Lighter band, focus on control

Most Common Error

Moving the upper arms — your elbows should be pointing forward at the same spot throughout the entire movement. If they move, you're using your shoulders and losing the tricep isolation. Film yourself from the side to check.

Self-Check Checklist

• Elbows stay by ears, pointing forward
• Upper arms don't move (only forearms)
• Full extension at top with hard squeeze
• Controlled 2-3 second lowering
• Core engaged, not arching lower back

---

🔀 Variations

By Emphasis

Standard Variations

Variation	Change	Why
Standing	Stand while performing	Most common, allows mobility
Seated	Sit on bench	Removes lower back, more stable
Kneeling	Half-kneeling position	Increases core engagement

Unilateral

Variation	Change	Why
Single-Arm Extension	One arm at a time	Fix imbalances, more core rotation
Alternating Arms	Switch each rep	Continuous tension

Advanced

Variation	Change	Why
Tempo Extensions	5s eccentric	Maximum time under tension
Pause Extensions	2s pause at stretch	Deep stretch emphasis
Overhead Walk	Walk while holding stretch	Stability challenge

Grip Variations

Grip	Position	Effect
Neutral	Palms facing each other	Most comfortable, balanced
Pronated	Palms forward	Slightly more range of motion

Equipment Alternatives

Equipment	Exercise Name	Key Difference
Dumbbells	Dumbbell Overhead Extension	Fixed resistance, heavier loads
Cable	Cable Overhead Extension	Constant tension, gym required
EZ-Bar	Skull Crushers	Different angle, lying position

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Band Resistance	RIR
Strength	3-4	10-15	90-120s	Heavy	1-2
Hypertrophy	3-4	12-20	60-90s	Medium-Heavy	1-3
Endurance	2-3	20-30+	45-60s	Light-Medium	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	End of upper day	After heavy pressing
Push/Pull/Legs	End of push day	Isolation finisher
Full-body	After main lifts	Accessory work
Arm day	Middle of workout	After compound movements

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets
Intermediate	2-3x/week	3-4 sets
Advanced	3x/week	4-5 sets (varied positions)

Progression Scheme

Progressive Overload

Bands provide variable resistance (harder at top). Progress by: (1) Heavier band, (2) Narrower foot stance (more tension), (3) More reps, (4) Slower tempo.

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band Tricep Pushdown	Overhead position uncomfortable
Lighter Band Overhead Extension	Building base strength
Incline Overhead Extension	Less shoulder mobility needed

Progressions (Harder)

Exercise	When Ready	Link
Dumbbell Overhead Extension	Need heavier resistance
Cable Overhead Extension	Gym access, want constant tension
Weighted Dips	Strong triceps, ready for compound

Alternatives (Same Goal, Different Movement)

Other Overhead Options

Alternative	Equipment
Dumbbell Overhead Extension	Single dumbbell
Cable Overhead Extension	Cable machine
Barbell Overhead Extension	Barbell, EZ-bar

Different Plane

Alternative	Angle
Skull Crushers	Lying, arms at angle
Band Pushdown	Vertical pushdown
Kickbacks	Bent-over horizontal

Compound Alternatives

Alternative	Type
Close Grip Bench Press	Compound pressing
Dips	Bodyweight compound
Dip Machine	Machine compound

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendinitis	Aggravation from stretch	Reduce ROM, lighter band
Shoulder impingement	Overhead position painful	Use pushdown variation instead
Lower back pain	Arching compensations	Seated variation, engage core
Limited shoulder mobility	Can't get arms overhead	Work on mobility first, use pushdown

Stop Immediately If

• Sharp elbow pain (not muscle burn)
• Shoulder pain or clicking
• Lower back sharp pain
• Numbness in arms or hands

Form Safety

Safety Point	Why It Matters
Engage core throughout	Prevents lower back hyperextension
Keep elbows stationary	Prevents shoulder strain
Control the eccentric	Prevents elbow joint stress
Don't hyperextend	Protects elbow joints

Shoulder Mobility Check

Before performing overhead extensions:

1. Test: Can you raise arms fully overhead without arching lower back?
2. If no: Work on shoulder mobility or use pushdown variation
3. If yes but uncomfortable: Start with lighter band, gradual progression

Band Safety

Always check band for damage before use. Secure band firmly under feet. A slipping band can snap back and cause injury. Never let band snap back uncontrolled.

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	Full ROM, ~45-180°	🟡 Moderate
Shoulder	Overhead stabilization	Full flexion	🟡 Moderate
Spine	Anti-extension stability	Neutral position	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full overhead reach	Arms overhead without back arch	Use seated, work on mobility
Elbow	Full flexion	Can touch shoulder with hand	Reduce ROM initially
Thoracic Spine	Extension	Maintain tall posture overhead	Thoracic mobility work

Why Overhead Angle Matters

The overhead position puts the tricep long head on maximum stretch because it crosses both the shoulder and elbow joints. This stretch position is what makes overhead extensions superior for long head development.

---

❓ Common Questions

Why do overhead extensions instead of pushdowns?

Overhead extensions uniquely target the long head of the tricep because it's the only tricep head that crosses the shoulder joint. When your arm is overhead, the long head is on maximum stretch, leading to superior long head growth compared to pushdowns.

My elbows hurt — what should I do?

Elbow pain usually means: (1) Too much weight/tension, (2) Hyperextending at lockout, or (3) Overuse. Reduce band resistance, ensure you're not locking out too hard, and limit frequency to 2x per week. If pain persists, switch to pushdowns or see a professional.

Should I do these standing or seated?

Standing is most common and allows natural movement. Seated is better if you have lower back issues or find yourself arching your back. Try both and use whichever feels better and maintains better form.

How low should I go?

Lower until you feel a good stretch in your triceps, typically when your forearms are past parallel. Don't force excessive ROM if it causes elbow pain. The stretch is important, but comfort matters too.

Can I do these with dumbbells instead?

Yes! Dumbbell overhead extensions are a natural progression from bands. Bands have the advantage of accommodating resistance (harder at top), while dumbbells provide constant load and allow heavier weights.

My lower back arches — how do I fix this?

Common issue. Solutions: (1) Engage core before starting, (2) Lean slightly forward at hips, (3) Use seated variation, (4) Reduce band tension. The arch happens when you compensate for heavy resistance or lack core strength.

---

📚 Sources

Biomechanics & Muscle Activation:

• Boehrens, F., Buskies, W. (2010). Muscle activation during tricep exercises — Tier A
• ACE Fitness: Best Triceps Exercises Study — Tier B
• Landin, D., et al. (2015). Long Head Activation in Extension Exercises — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy — Tier A
• Renaissance Periodization — Tier B

Resistance Band Training:

• Page, P., Ellenbecker, T. (2003). The Scientific and Clinical Application of Elastic Resistance — Tier B
• Colado, J.C., et al. (2010). Comparison of elastic and free weight resistance — Tier A

---

For Mo

When to recommend this exercise:

• User wants to build tricep mass, especially the long head
• User has resistance bands available
• User can perform overhead movements pain-free
• User wants variety from pushdown-style exercises
• User is training at home or traveling

Who should NOT do this exercise:

• Limited shoulder mobility → Suggest Band Pushdown
• Elbow pain with overhead work → Suggest Band Pushdown
• Lower back issues and can't maintain neutral spine → Suggest seated version or pushdowns
• Acute shoulder injury → Suggest rest, then regression
• Very new to training → Start with pushdowns, progress here

Key coaching cues to emphasize:

1. "Elbows stay glued by your ears"
2. "Only your forearms move — upper arms are frozen"
3. "Reach for the ceiling, squeeze hard at top"

Common issues to watch for in user feedback:

• "My elbows hurt" → Too much tension, hyperextending, or overuse
• "I feel it in my shoulders" → Elbows are moving, not staying forward
• "My lower back arches" → Need to engage core or use seated variation
• "I don't feel it in triceps" → Check elbow position, ensure full ROM
• "The band slips from under my feet" → Step more firmly, or use heavier band

Programming guidance:

• Pair with: Bicep curls, pushdowns (different angle), chest/shoulder work
• Avoid same day as: Multiple other overhead tricep exercises
• Typical frequency: 2-3x per week
• Best placement: After compound pressing, middle of arm workout

Progression signals:

• Ready to progress when: Can complete 20+ reps with heavy band, perfect form
• Increase difficulty: Heavier band, single-arm variation, slower tempo
• Progress to dumbbells when: Bands no longer challenging enough
• Regress if: Elbow pain, shoulder mobility limiting, can't control movement

Why overhead angle matters:

• Long head is only tricep head that crosses shoulder joint
• Overhead position puts long head on maximum stretch
• Stretched position = better long head growth
• This is THE best exercise for building the tricep "horseshoe"

Band vs Free Weight considerations:

• Bands: Accommodating resistance, harder at lockout (where triceps strongest)
• Dumbbells: Constant load, easier to progress weight, can go heavier
• Both valuable: Bands great for home/travel, dumbbells for maximal loading

---

Last updated: December 2024