Speed Band Overhead Triceps

Speed Band Overhead Triceps is a power and control - elbow extension against elastic resistance exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
Exercise type: Power and control - elbow extension against elastic resistance

Exercise technique

Anchor
Secure the band to a sturdy low anchor or stand safely on its midpoint.
Grip
Bring the band behind your head and grip it overhand with both hands.
Arms
Point your elbows upward and position your upper arms comfortably close to your head.
Torso
Keep your ribs contained and establish stable foot support.
Fast extension
Keep your upper arms in place as you extend your elbows briskly but under control.
Pause
Pause briefly at the end without snapping your elbows into lockout.
Return
Slowly resist the pull of the band as you return to the start.

Key technique points

Establish a clean elbow path before adding speed.
Test that the anchor does not slip.
Do not swing your upper arms forward.
Do not press the band against the back of your neck.
Do not arch your lower back.
Do not rush the return.

Common mistakes

Snapping the elbows into lockout

Do not jolt the joint at the end of the rapid extension.

Pressing with the whole arm

Do not turn the triceps extension into a shoulder press.

Releasing the band

Do not let elastic recoil fling your hands behind your head.

Arching the lower back

Do not lose abdominal support under the overhead lever.

Using a loose anchor

Do not allow rapid tension to dislodge the attachment.

Choosing an excessively short band

Do not create resistance you cannot control at the end of extension.

Frequently asked questions