Banded Tricep Extensions Peak Contraction Hold Technique
Starting Posture
1. Begin by standing with your feet shoulder-width apart and the band securely anchored under your feet. Hold one end of the band in each hand, gripping the handles with palms facing up. Your arms should be bent at a 90-degree angle with your elbows close to your sides.
How to Exercise
2. Keeping your upper arms stationary, extend your arms straight down towards the floor. Fully straighten your arms, feeling the triceps engage. Hold this position for a count of 2-3 seconds to maximize the peak contraction.
Breath Control
3. Exhale as you extend your arms down and inhale as you return to the starting position.
Common errors
6. Common errors include using momentum to swing the band, not fully extending the arms, or letting the elbows flare out to the sides. Ensure proper form for maximum effectiveness.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
4. Focus on squeezing your triceps at the bottom of the movement to fully engage the muscle. Make sure to maintain good posture throughout the exercise. Choose a resistance band that challenges you but still allows for proper form.
Cautions
5. Avoid using too heavy of a resistance band that may compromise your form and lead to injury. Stop the exercise immediately if you feel any pain or discomfort.