Who Should Do?
Athletes Requiring Upper Arm Endurance
Athletes who participate in sports involving arm extensions like swimming, powerlifting, and gymnastics require significant upper arm endurance. They need strong triceps to achieve stability and power during compound lifts and pulling movements. The triceps also help stabilize the elbow and shoulder joints to prevent hyperextension injuries.
The standing banded overhead tricep extension is excellent for these athletes as it isolates and strengthens the triceps. This helps improve overall athletic performance and upper arm endurance. It also helps maintain control and stability in the elbow and shoulder joints to prevent injury.
The standing banded overhead tricep extension optimally complements other upper body exercises like lat pull-downs, bicep curls, and tricep dips. Program it into your arm day routine to increase upper arm endurance and improve joint stability and control.
General Fitness Enthusiasts
General fitness enthusiasts greatly benefit from improved functional strength in the triceps and surrounding muscles. These muscles are crucial for daily functional tasks such as lifting objects, pulling doors, and carrying your child. Additionally, building strength in the triceps adds to an overall balanced workout routine.
The standing banded overhead tricep extension isolates and strengthens the triceps and surrounding muscles. The resistance bands also provide constant tension and increase versatility. This makes it an effective and beneficial exercise for beginners who are not ready for heavy weights.
Add this exercise into your functional strength routine to encourage a balanced upper arm workout and targeted tricep strengthening.
Who Should Not Do?
Individuals With Shoulder Injuries
Individuals with shoulder problems such as a rotator cuff injury have difficulty rotating and loading the shoulder region. The standing banded overhead tricep extension requires load from the shoulder joint when extending and contracting the arm.
Individuals with shoulder injuries could experience discomfort or risk exacerbating their injury when attempting this exercise.
You should consult with a physical therapist before performing the exercise if you have existing shoulder pain or injury.
Individuals With Elbow Issues
Individuals with elbow issues such as tendonitis have a reduced range of motion and are prone to pain in this region. The standing banded overhead tricep extension places stress on the elbow joint and surrounding tendons. It requires support from these areas when extending and contracting the arm.
Individuals with existing elbow injuries could risk making their condition worse or delaying recovery when performing this exercise. Refrain from the standing banded overhead extension if you have an elbow injury before consulting with a physical therapist.
Benefits Of The Exercise
Facilitates Greater Muscle Engagement
The standing banded overhead tricep extension is a valuable exercise for isolating the triceps, anterior deltoid, and wrist flexors. It facilitates greater muscle engagement due to the use of a resistance band for constant tension.
The resistance band provides variable resistance which increases the demand on the target muscles when stretched. Additionally, the shortening and lengthening of the muscles require increased control by the target muscles for stability. This ensures there is continuous tension throughout all phases of the movement.
Program this exercise into a functional strength routine or upper body workout to improve upper arm strength and stability.
Builds Strength
The standing banded overhead tricep extension is an effective upper arm strength-building exercise. It isolates the triceps brachii, anterior deltoid, wrist flexors, and extensors. This allows for increased muscle strengthening and activation to maintain controlled movement against resistance.
The standing banded tricep extension utilizes progressive overload through muscle isolation and targeted intensity to build strength. The resistance band provides constant tension to the targeted muscles increasing hypertrophy and focusing on the triceps as prime movers.
By incorporating this exercise into your routine, you can effectively build strength and develop your triceps and supporting muscles. This makes it a valuable addition to an upper-arm or full-body workout for increased muscle control and strength.
*Expert tip: Pairing this exercise with another bicep or tricep exercise promotes muscle hypertrophy.
Supports Joint Health
Improved tricep strength aids in stabilizing the elbow and shoulder joints during upper arm extension and flexion. These joints are used constantly for everyday activities and functional movements like lifting your child or pulling a door open. By programming the standing banded overhead tricep extension into your routine, you will strengthen your triceps and improve elbow stabilization. This ultimately will benefit your overall upper body functional strength and stability, reducing the potential for joint injuries.
Frequently Asked Questions
The standing banded overhead tricep extension primarily targets the tricep muscles as they contract to raise and lower the band. There is secondary engagement of the anterior deltoid, wrist flexors, and extensors providing support to the triceps throughout the movement.
Standing banded overhead tricep extensions are very beneficial for strengthening the triceps and improving elbow joint stability and control. The resistance band ensures constant tension during all phases, increasing the exercise’s effectiveness.
The number of reps per set to perform depends on your fitness goals and level of experience. It is generally recommended to do 4–6 reps for strength, 8–12 reps for muscle hypertrophy, and 15–20 reps for endurance.
The frequency of performing the exercise depends on your routine but best practice is 2–3 times per week. Ensure to include at least 48 hours of recovery between workouts to prevent overtraining and injury.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- Afonso, J., Brito, J., Abade, E., Gonçalo Rendeiro-Pinho, Baptista, I., Figueiredo, P. and Fábio Yuzo Nakamura (2023). Revisiting the ‘Whys’ and ‘Hows’ of the Warm-Up: Are We Asking the Right Questions?. Sports Medicine, [online] 54(1), pp.23–30. doi:https://doi.org/10.1007/s40279-023-01908-y.
- Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
- Grgic, J., Lazinica, B., Schoenfeld, B.J. and Zeljko Pedisic (2020). Test–Retest Reliability of the One-Repetition Maximum (1RM) Strength Assessment: a Systematic Review. Sports Medicine – Open, [online] 6(1). doi:https://doi.org/10.1186/s40798-020-00260-z.
- Tiwana, M.S., Sinkler, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Triceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK536996/.
- de, D., Willardson, J.M., Paz, G.A., de, E. and Miranda, H. (2017). Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets. The Journal of Strength and Conditioning Research, [online] 31(7), pp.1879–1887. doi:https://doi.org/10.1519/jsc.0000000000001651.
- Adel Elzanie and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Deltoid Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537056/.
- Deak, N., Black, A.C. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Wrist Flexor Retinaculum. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK545198/.
- Ramage, J.L. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Extensor Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534805/.
- Jørgen Børve, Jevne, S.N., Rud, B. and Thomas Johansen Losnegard (2017). Upper-Body Muscular Endurance Training Improves Performance Following 50 min of Double Poling in Well-Trained Cross-Country Skiers. Frontiers in Physiology, [online] 8. doi:https://doi.org/10.3389/fphys.2017.00690.
- Liu, X., Gao, Y., Lu, J., Ma, Q., Shi, Y., Liu, J., Xin, S. and Su, H. (2022). Effects of Different Resistance Exercise Forms on Body Composition and Muscle Strength in Overweight and/or Obese Individuals: A Systematic Review and Meta-Analysis. Frontiers in Physiology, [online] 12. doi:https://doi.org/10.3389/fphys.2021.791999.
- May, T. and Garmel, G.M. (2023). Rotator Cuff Injury. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK547664/.
- Paola Emilia Ferrara, Sefora Codazza, Cerulli, S., Giulio Maccauro, Ferriero, G. and Ronconi, G. (2020). Physical modalities for the conservative treatment of wrist and hand’s tenosynovitis: A systematic review. Seminars in Arthritis and Rheumatism, [online] 50(6), pp.1280–1290. doi:https://doi.org/10.1016/j.semarthrit.2020.08.006.
- Schoenfeld, B.J. and Grgic, J. (2020). Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Medicine, [online] 8, p.205031212090155-205031212090155. doi:https://doi.org/10.1177/2050312120901559.
- McDevitt, A.W., Cleland, J.A., Addison, S., Calderon, L. and Snodgrass, S. (2022). Physical Therapy Interventions for the Management of Biceps Tendinopathy: An International Delphi Study. International Journal of Sports Physical Therapy, [online] 17(4). doi:https://doi.org/10.26603/001c.35256.
- Plotkin, D., Coleman, M., Derrick Van Every, Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A.D. and Schoenfeld, B.J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, [online] 10, pp.e14142–e14142. doi:https://doi.org/10.7717/peerj.14142.
- Kholinne, E., Rizki Fajar Zulkarnain, Yu Cheng Sun, Lim, S., Chun, J.-M. and Jeon, I.-H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthopaedica et Traumatologica Turcica, [online] 52(3), pp.201–205. doi:https://doi.org/10.1016/j.aott.2018.02.005.
0 Comments