The triceps overhead press is an isolation exercise that stimulates the triceps well and also involves the long head of the triceps. The one-armed version allows you to concentrate on just one side. You only need a long Theraband for this exercise and can do it at home or in the gym.
Exercise
Triceps press
One-armed overhead, standing
Type: Unilateral
Rest: 120s
Equipment: Fitnessband lang
Tutorial
1
Take the end of a long Theraband in your left hand and stand shoulder-width apart.
2
Now bring your left arm towards your head so that your elbow is approximately at head height. The palm of your hand points towards the back of your head. Tense your stomach and buttocks. Elbow points towards the ceiling, arm is bent. Now hold the other end of the band behind your back with your right hand. This is the starting position.
3
Now fully extend your left arm in a powerful but controlled manner. The upper arm remains in the same position. Exhale and tense the triceps hard.
4
Bend your left elbow slowly and under full control until the maximum flexion in the elbow is reached. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
The position of the elbows is important here. You should adopt a position that feels natural, but the elbows should not point too far outwards, as this increases the shear forces on the elbow joint and reduces the stimulation of the triceps. Keep your wrist strictly in the same position without bending it. Keep your upper body upright and straight throughout the exercise.
Make sure you choose the right band for you (resistance, length).
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Muscle groups
Primary
Triceps (long head)
Secondary
—
Tertiary
—
Equipment
Resistance band long
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