What makes this exercise particularly effective?
During the triceps press with a grip band, the movement is performed above the head — a classic approach for targeting the long head of the triceps. The grip band creates constant muscle tension throughout the entire range of motion. This leads to intense muscle activation, especially in the upper part of the movement, and supports targeted stretching and strengthening of the triceps.
What effect does the exercise achieve?
Targeted strengthening of the long head of the triceps: Especially during overhead stretching, the long head is heavily engaged, contributing to greater definition and strength.
Constant tension for effective muscle stimulation: The grip band provides continuous resistance throughout all phases of the movement — ensuring that the muscle remains continuously active.
Trains stability and coordination: Using the grip band requires precise movement execution and therefore promotes stability, body tension, and coordination.
Joint-friendly & ideal for warm-ups: Band exercises are gentle on the joints and perfect for warming up due to their smooth yet effective resistance profile.
How does this exercise fit into the Big 5 concept?
The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Despite its focus on the triceps, this exercise is a meaningful addition to the classic Big 5 training:
Improving lockout potential: A strong triceps is crucial for fully extending the arms in exercises such as the bench press or shoulder press.
Synergy with functional pushing movements: This exercise supports upper-body pressing patterns and enriches the overall push concept in training.
Improving holistic core control: The stability required during the grip band movement also strengthens the core.
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