Kneeling tricep exercise with grip tape

With this exercise, you can effectively, controlled, and precisely strengthen your triceps.

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Preparation

Thread the handle through the loop and secure the slider so that the ends of the band hang at chest height while kneeling.

Starting Position

Kneel in front of the station with a stable upper body, grab both loops with your hands, and look towards the pillar. Your arms are bent, your hands lightly touching each other - this ensures control and balance.

Execution

Press your fists or forearms slowly and controlled downwards until your arms are almost fully extended. Keep your upper arms close to your body without moving.

Muscles Used

Triceps

Tip

Keep your knees as close to the station as possible - this way you maintain tension and avoid unnecessary strain. Make sure not to fully extend your arms to protect your elbow joints.

What makes this exercise particularly effective?

The kneeling tricep press with grip band (grip band loops) specifically targets the triceps muscles. By controlling the movement, you press the forearms downward while keeping the upper arms stable against the body. The kneeling position provides stability, and the upright upper body combined with the controlled range of motion ensures a clean, isolated execution.

What effect does the exercise achieve?

Targeted triceps activation: The triceps are isolated and effectively trained, making this exercise ideal for strengthening the entire upper arm extensor.
Elbow protection: The movement stops just before full extension to protect the joints.
Trunk and core stability: The kneeling position combined with a stable upper body creates a controlled starting position that prevents swinging.
Beginner-friendly progression: Ideal for beginners, as the movement can be easily adjusted with the simple weight setting.

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.

This triceps exercise complements the concept effectively:

Synergy instead of isolation: It supports exercises like the bench press by specifically strengthening the triceps.
Targeted supplement: Ideal for increasing muscular endurance in the upper arm, particularly for pressing movements.
Training without bulky equipment: Perfect for the home gym, as it is space-saving. The EISENHORN Strenght Station S provides maximum effectiveness.