Speed Band Overhead Triceps
How to do the Speed Band Overhead Triceps
- 1
For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.
- 2
To begin, pull the band behind your head, holding it with a pronated grip and your elbows up. This will be your starting position.
- 3
To perform the movement, extend through the elbow to to straighten your arms, ensuring that you keep your upper arm in place.
- 4
Pause, and then return to the starting position.
How to program the Speed Band Overhead Triceps
Sets and reps
As an isolation movement, the Speed Band Overhead Triceps is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Speed Band Overhead Triceps is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Speed Band Overhead Triceps work?
The Speed Band Overhead Triceps primarily targets the Triceps.
What equipment do I need for the Speed Band Overhead Triceps?
You need Bands. Difficulty level: Beginner.
How many sets and reps of the Speed Band Overhead Triceps should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
