1. Attach a resistance band to a sturdy base at floor level behind the bench.
2. Lie back on the bench with your feet flat on the floor and your head near the edge of the bench.
3. Grasp the resistance band with both hands and fully extend your arms up over your chest, with palms facing each other.
4. While keeping your upper arms stationary and perpendicular to your body, slowly lower your hands towards your forehead by bending at the elbows.
5. Lower the hands until the elbows form a 90-degree angle or until your hands are just above your forehead, making sure to control the movement.
6. Hold the bottom position for a moment.
7. Push your hands up by extending the elbows, returning to the starting position.
8. Keep the movement fluid, and focus on contracting the triceps as you perform the extension.
9. Perform the desired number of repetitions and sets.
Ensure the resistance of the band is appropriate for your muscle strength and that it is securely fastened to prevent it from slipping and causing injury. Adjust your hand position or band tension to increase or decrease the difficulty.
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