1. Setup:
- Stand upright with your feet shoulder-width apart.
- Hold the resistance band with both hands, keeping your elbows close to your sides.
- Your palms should face each other, with a firm grip on the band.
2. Positioning:
- Anchor the resistance band overhead. You can use a door anchor or secure it to a sturdy, elevated point.
- Stand slightly away from the anchor point so there is tension in the band when your arms are bent.
3. Starting Position:
- Start with your elbows bent at a 90-degree angle, hands near your face.
- Ensure that your shoulders are relaxed and back.
4. Movement:
- While keeping your elbows stationary, push the band downwards until your arms are fully extended.
- Focus on squeezing your triceps as you push down.
5. Return:
- Slowly return to the starting position by bending your elbows back to the 90-degree angle.
- Control the movement, allowing for the resistance band to provide tension.
6. Repetitions:
- Perform 10-15 repetitions for 2-3 sets, resting for about 30-60 seconds between sets.
Tips:
- Keep your core engaged throughout the exercise to maintain balance.
- Avoid arching your back; keep your movements steady and controlled.
- Adjust the resistance of the band by changing your grip width or stepping closer to the anchor.
