Standing Tricep Press with Resistance Band
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Arms
Triceps
Upper Body
Banded
Standing
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Resistance Band
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All Levels
Overview
The Standing Tricep Press with Resistance Band is an overhead extension exercise that targets the triceps while also engaging the shoulders and core for stability. Anchoring the band under the rear foot allows resistance through the full pressing motion, building strength and endurance in the upper arms.
Muscles Worked
PRIMARY:
Triceps brachii
SECONDARY:
Anconeus
Deltoids stabilizers
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Stand in a slight split stance with your rear foot anchoring the resistance band.
Pull the band up and over your back, holding it securely with both hands.
Position your elbows close to your ears, bent so hands are just behind your head.
Brace your core and keep your chest tall.
Extend your elbows to press the band upward until arms are fully extended.
Slowly lower hands back behind your head with control.
Repeat for prescribed reps.
Variations
Perform with one arm at a time for unilateral strength
Use a heavier band for increased resistance
Pause at the top to focus on lockout control
Perform seated tricep press with band for a more stable version
Benefits
Strengthens and tones the triceps
Improves overhead lockout strength
Portable, effective option with minimal equipment
Builds arm endurance for pressing patterns
COACHING CUES
Keep elbows tucked close to ears.
Press straight up and don’t flare elbows.
Brace core to avoid arching your back.
Control the return under tension.
Notes
The Standing Tricep Press with Resistance Band is an accessible way to build tricep strength and endurance without free weights. By anchoring the band under the rear foot, it provides smooth, consistent resistance that develops upper arm definition and functional pressing strength.