Do you want to get a strong triceps workout? You may think that it takes a lot of trouble, going to the gym continuously, carrying weights, etc. Perhaps this will make you think twice. Does building triceps really require all this effort? But what if you rely on something alternative, this will be like a magic wand, and the good thing is that you can train your muscles perfectly and only at home, well, how is that? We will know the answer after checking on best resistance band tricep exercises.
In this post, we will learn about everything it takes to get successful training for the triceps muscles, depending entirely on the resistance band. We will learn the correct ways to target all triceps heads, as well as the correct form and how to progress with your exercises.
Let’s continue together!
This post contains referral links to the Amazon store. When you click on one of the links and purchase the product, we earn a small commission, and this does not affect the price of the product.
Are resistance band tricep exercises an effective way for targeting triceps?
Certainly, it is effective, but there are several factors that interfere with the quality of the exercise, and here we are talking about the intensity and resistance that the band provides, as well as even regarding the availability of proper form and regular training.
So if we think about training with a resistance band such as training with free weights (like dumbbells, kettlebells and so on), we will definitely get Similar results and we will get effective exercises so that it revolves around muscle fatigue and the availability of sufficient weight or resistance to cause muscle failure during exercises.
There are several resistance bands out there that can provide resistance equivalent to a weight of up to 150 pounds or more, and for the triceps muscles, this weight or this resistance may be very advanced, and beginners may not be able to keep up with it during the exercises, but if you train using the band from the least resistance and gradually increase the intensity Inevitably, this will make you develop triceps muscles, and your muscles will grow as well.
Resistance Training Initiative : Learn from physiopedia
Understand your tricep muscles first
You must first understand the role of the muscle and its field of work in order to be able to target it during the exercises correctly and effectively. The triceps muscle consists of three heads :
Lateral head: that muscle behind your arm that looks like a “Horseshoe”, and this head arises from the upper half of the posterior humerus, just above the radial groove,
Medial head: this head arises from the lower half of the humerus.
Long head: this head arises from the tubercle below the injection at the shoulder blade and extends down the back of your arm).
The triceps muscles are responsible for bending the elbow so this muscle works while extending the elbow or While pulling things with a bent elbow that has been extended behind your back, and also works while pulling something in front of your chest and pressing it down with a straight arm.
How to target triceps with resistance bands
The triceps muscles can be targeted by contracting and extending the muscles at different ranges, and the band can be used to provide sufficient resistance to compress the triceps muscles well during the exercise, so that the triceps muscles can be targeted with a set of exercises that can be performed entirely by relying on a resistance band.
- Triceps pulldown with bands
- Triceps dips with bands
- Reverse grip triceps pushdown with bands
- Triceps kickback with bands
- Triceps pushdown with bands
- Overhead triceps extension with bands
- Close grip push up with bands
- Triceps stretch with bands
Best resistance tricep exercises to try at home
Here are step-by-step exercise guides. Try to be serious about your training and follow the instructions below, because it is essential to have proper form and technique to target your triceps well.
1 – Banded Triceps Pushdowns
Pushdown triceps is one of the exercises that isolates the triceps muscles well and keeps them tense throughout the exercise. This exercise is often done on a cable machine because it provides grip and an ideal range of motion, but we can take advantage of the resistance band to do the same thing so that you can get a similar range of motion. Also, while providing high resistance, you will definitely get a good workout for your muscles.
How to do it:
- Attach a Band over your room door.
- Stand facing the place where the band is attached, with your feet shoulder-width apart.
- Hold the two grips of the band, move away from the place where the band is fixed a little until you feel the tension of the band.
- Keep your elbows at the sides of your body and keep your fists holding the band grips in front of your chest.
- Then start pushing your fists down by moving your forearms only, stop when your arms are straight down.
- Pause there, then allow the band to slowly pull your forearms back until your fists are in front of your chest again and repeat the same thing.
Pro tip:
Maintain the proper form.
Keep your elbows firmly on either side of your body, and keep your upper arm perpendicular to the ground throughout the exercise.
Pull the forearm and take advantage of the available range of motion to contract the triceps well, i.e. fully extend your elbow.
Focus on taking advantage of the available resistance to exhaust your muscles well, and keep your wrists relaxed straight with your forearms, that is, do not pull with your fists.
2 – Close Grip Push Up With Bands
The close grip push-up exercise is also one of the exercises that will burn the triceps muscles throughout the exercise. It is one of the effective body weight exercises in building the triceps muscles as well as the chest muscles, so that you throw the weight of your entire upper body on the triceps muscles, and with the addition of a resistance band, this will raise the ceiling of the challenge, no doubt. Your muscles will remain tense throughout the exercise.
How to do it:
First, kneel down, then wrap the band behind your upper back muscles, just below your back shoulder muscles.
Hold the band’s fists with your palms in front of your chest muscles, in this position you will be on your knees with the band wrapped around you, and hold the band’s fists with your fists.
Now, get into a push-up position, keep your back straight with your lower half of your body, keep your palms close to your outer chest muscles, and keep your elbows right next to your body.
Now press on your palms, press the triceps muscles, then raise your body until your arms are straight and triceps well contracted.
Tighten your core well, then slowly lower your chest until it is close to the palms of your hands, and press again, and so on.
Pro tip:
The close grip push-up is a more challenging exercise for the triceps muscles, so try to go with a band with moderate resistance that you can control so as not to injure your elbow joint.
Keep your back straight, incorporate even the muscles of the lower body, and tighten the core well in order to provide the correct shape.
Then try to stretch your arms and contract the triceps muscles by raising your entire body until your arms are straight, then maintain the rhythm of the repetitions so that you can keep your muscles tense until the end of the counts.
3 – Banded Overhead Triceps Extension
Overhead triceps extensions is one of the most challenging exercises for the triceps muscles, as it isolates them well and provides an ideal range of motion to reduce the triceps effectively, and with the inclusion of a resistance band, you will definitely make sure that your muscles will remain under pressure throughout the exercise, and you will feel your muscles burning with each repetition, and this is a good thing and a sign You train your muscles perfectly and effectively.
How to do it:
- This exercise requires a looped band which will be a good option because you will be anchoring it under your feet in order to get vertical resistance while extending the triceps over your head.
- If you have a fixable band, this is also good. All you have to do is attach it in a position near the ground and do the same.
- So if you have a looped band, first attach it under your foot, squat so that you can turn your elbow and that the band becomes above the palm of your hand and direct it to the ceiling, then stand up.
- Now wrap your elbow should be directed to the ceiling (this means that you will keep the upper arm stretched up and the forearm turned behind your back) and keep your hand holding the band behind your back.
- Now try to pull the band from behind your back and extend it directly above your head until your arm is straight.
- Allow the band to retract your forearm, then extend it over your head again, and so on.
Pro tip:
When turning your elbow to the ceiling, you should keep it close to your head throughout the exercise.
Do not perform any momentum or swing to pull the weight. If you are unable to pull the band, try lowering the resistance a bit and try a new combination.
Also, you must fully extend your arm above your head in order to be able to contract your muscles well.
4 – Banded Triceps Dips
This is another more challenging exercise for the triceps muscles, as it is one of the body weight exercises that puts your muscles under intense pressure, and with the addition of a resistance band, the exercise will inevitably become more challenging and tiring for the triceps muscles, and this will definitely help build strong and more coordinated muscles, this requires a parallel bar exercise But we’ll just do it on a chair.
How to do it:
- First, bring a chair and place it near another chair or bed, allowing enough distance to extend your body between the both objects.
- Attach the band with the front feet of the chair, then sit on the chair now. Insert your body into the loop of the band, starting from your legs, and keep it completely wrapped over the upper thigh muscles.
- Now keep the chair behind your back, then put your palms on the edges of the chair, then put your feet on the bed or chair.
- The band must be well tense and provide some resistance. Try pressing your palms and lifting your butt off the chair.
- Keep your back straight and perpendicular to the ground, now start lowering your body slowly, bend your elbows on both sides until you reach a good depth.
- Squeeze the triceps muscles and raise your body again until your arm is straight and the triceps contracted well.
Pro tip:
You must keep your body, that is, your back, perpendicular to the ground, in order to be able to obtain a good range for extending the triceps muscles.
Try to contract your muscles well, that is, try to extend your arms well. You will want to lower the resistance a little if you feel that you cannot raise or lower your body.
Don’t forget to keep your feet well stretched to maintain proper form. This will help keep your triceps tense throughout the exercise.
5 – Reverse Grip Tricep Pushdown With Resistance Bands
This exercise is similar to the pushdown exercise that I mentioned above, but this exercise is different because it is done by keeping the palms of your hands directed upwards, and when changing the grip, this allows targeting the triceps in different ways and different grips, and these are among the methods that you must rely on with any exercise, i.e. switching grips etc. This leads to progress and more muscle activation.
How to do it:
- Attach a Band over your room door.
- Stand facing the place where the band is attached, with your feet shoulder-width apart.
- Hold the two grips of the band (with your palms facing the ceiling, move away from the place where the band is fixed a little until you feel the tension of the band.
- Keep your elbows at the sides of your body and keep your fists holding the band grips in front of your chest.
- Then start pushing your fists down by moving your forearms only, stop when your arms are straight down.
- Pause there, then allow the band to slowly pull your forearms back until your fists are in front of your chest again and repeat the same thing.
Pro tip:
Maintain the proper form.
Keep your elbows firmly on either side of your body, and keep your upper arm perpendicular to the ground throughout the exercise.
Pull the forearm and take advantage of the available range of motion to contract the triceps well, i.e. fully extend your elbow.
Focus on taking advantage of the available resistance to exhaust your muscles well, and keep your wrists relaxed straight with your forearms, that is, do not pull with your fists.
6 – Triceps Kickbacks With Resistance bands
Triceps kickbacks are one of the exercises that cannot be missed during triceps training sessions as it is one of the most powerful exercises that provides you with an ideal range of motion to stretch and contract your muscles well, and the good thing is that this exercise can be obtained by relying on a resistance band and it will be as if you are training On a cable machine or even with free weights, especially if good resistance is available.
How to do it:
- Attach the band at a low level, i.e. close to the ground.
- Hold the band grip on the palm of the hand that you will start training first.
- Move away from where the band is fixed and try to make the band tense before starting the exercise.
- Now stand with your feet shoulder-width apart, bend your knees slightly and bend your back slightly forward and straight.
- Keep your upper arm at the side of your body and pushed back slightly throughout the exercise, as well as your elbow.
- Now start pulling the band with your forearm and kick it behind your back with a straight arm, let the band pull your forearm again and then kick it back again and so on.
Pro tip:
It is necessary to maintain a clean form, that is, you must maintain a straight back and tighten your muscles well.
Pull the band and rely on the movement of the forearm only. This means that you must keep your elbow on the side of your body throughout the exercise.
Also, try not to pull with your hand so that the exercise will be more effective if you pull with the forearm and feel the tension of the triceps muscles, so keep your wrists straight with the forearm throughout the exercise.
You should focus more when kicking the triceps back. You should be slow and try to stretch your arm back well.
7 – Lying Triceps Extension With Resistance Bands
This is another exercise of the variants of the triceps extensions, which can be done by relying only on a resistance band and anywhere, so that you do the triceps extensions in the lying position, and this provides a different range for extending the muscles, as well as it is more challenging and the muscles respond to it better, inevitably this exercise will form A good addition to your triceps training routine and there is no doubt that you will get good results.
How to do it:
- First, fix the anchor at the bottom of the door, and attach the band on it.
- Now lie on your back in front of the door, hold the two grips of the band in each hand.
- Keep behind your arms close to the ground throughout the exercise. If you do not feel the tension of the band, try to move away a little from the place where it is fixed until you feel that it has become tense well.
- Keep your elbows stationary and close to the ground throughout the exercise.
- Now lift your forearms up until they are perpendicular to the ground, then start extending your arm until your forearms are straight with your arms on the ground.
- Let the band pull your forearms back to touch your biceps muscles, press again, and then lower your forearms slowly until your arm becomes straight, and so on.
Pro tip:
Keep your arms on the ground, that is, the back of your arm, which is the same triceps muscles on the ground or near the ground. The same goes for your elbows. We do not want to do any momentum or go with your elbows out.
Also, try to think as if you are doing a reverse biceps curl, but this is not a biceps exercise, so you will let the band pull your hand quickly, then you will focus on extending your forearms slowly and contracting the triceps well with each repetition.
8 – Triceps Cross-Body Extension With Bands
Triceps cross-body extensions is also one of the effective variants of triceps extensions, which improve the function of the triceps tremendously so that you train your muscles in a different position and with a different range of motion, and this exercise can be effective along with doing different triceps extensions exercises because this will increase the operation of the muscles Triceps and motivate them to work and grow, and it will also improve their performance.
How to do it:
- First, attach the Anchor strap above the door, then pass a resistance band inside it, then pull the two ends of the band together and tie it with one ankle strap.
- Now move away from the place where the band is fixed. Try to feel the band becoming a little tense. Keep the place where the band is fixed on the side of your left shoulder.
- Hold the ankle strap with your right grip (palm facing down), keep your arm at your side and perpendicular to the ground, bend your elbow and keep your forearm horizontal in front of your chest.
- Bend your knees slightly and tighten your muscles well, your right shoulder is slightly shaky and pushed forward.
- Now begin to withdraw your fist from the front of your chest and fully extend your arm at the side of your body.
- Allow the band to slowly retract your fist until it is in front of your chest muscles.
- Pull your fist back across your body and extend your arm to the side of your body, then do the same with the left arm.
Pro tip:
Try to take advantage of the range of motion that is available in a way that you can extend and reduce triceps on a large scale.
Again, do not swing or swing. Keep your elbow flat on the side of your body as well as your upper arm. Focus on fully extending your arm with each repetition, then bend your elbow inward until your palm is in front of your chest.
Sample resistance band tricep workout (beginner to advanced)
After getting acquainted with the best triceps exercises with a resistance band, now here is a training program that includes the same exercises that I previously mentioned, with mention of sets, reps, and rest time.
This tricep workout plan you can try it at home on a regular basis, and you can also develop it with the development of your fitness level, such as adding more reps and sets, as well as increased resistance and so on.
Beginner Level: (simple resistance band tricep exercises)
Perform each exercise for 2 – 3 sets of 10 – 12 reps, resting for 30 – 60 secs between sets.
- Triceps Pushdown
- Overhead triceps extension
- Tricep Kickbacks
- Lying tricep extension
Intermediate Level: (Moderate resistance band tricep exercises)
Perform each exercise for 3 – 4 sets of 8 – 10 reps, resting for 45 – 60 secs between sets.
- Tricep kickbacks
- Overhead tricep extension
- Lying tricep extension
- Triceps pushdown
- Triceps cross-body extension
- Reverse grip tricep pushdown
Advanced Level: (Hard resistance band tricep exercises)
Perform each exercise for 4 – 5 sets of 6 – 8 reps, resting for 60 – 90 secs between sets.
- Tricep kickbacks
- Banded close grip push up
- Overhead tricep extension
- Lying tricep extension
- Banded diamond push up
- Triceps pushdown
- Triceps cross-body extension
- Reverse grip tricep pushdown
- Banded triceps dips
Note : Remember to always go with the resistance that fits your fitness level and also do only what you are capable of. You can constantly test your muscles by increasing the resistance and intensity as well as trying other exercises to target your triceps. Then don’t forget to maintain clean form and proper technique so that you can track your progress with the exercises.
Benefits you get when training your triceps with resistance bands
The band is one piece of gym equipment that brings you great benefit. If you get used to doing resistance band tricep exercises, there is no doubt that you will get fun exercises and activate more muscles, so here are some benefits:
- Increase resistance and muscle endurance.
- Low impact on the joints, which means that it is difficult to get injured during resistance band exercises.
- Portability and versatility You can train different muscles using the resistance band only and you can get powerful exercises, and the good thing is that the resistance band can be moved to any place quite easily.
- Improve muscle activation and prepare them to interact more with any type of exercise, and there is no doubt that the resistance band helps to build muscles as well.
- It is suitable for all fitness levels and can provide resistance equivalent to 100 lbs or more.
Know more about the resistance band benefits from Greatist
Don’t have a resistance band yet?
If you are thinking of adding a resistance band to your gym equipment collection, this is a great thing. I encourage you to do so, and you will not regret it. The resistance band is effective and is a perfect addition to your training and adds a special touch to it.
Since there are several companies that market their products, you may get a kind of confusion in choosing the appropriate resistance band for you, so I would like to suggest an ideal resistance band that has all the characteristics that you may want and works with high efficiency, inevitably this will relieve you of the trouble of searching in the markets or fear of purchasing A product that does not meet your needs.
ResiTubes – Resistance Bands
Features :
- You get a full set of resistance bands with all the accessories you will need.
- It is easy to use and can be installed anywhere and start exercising quickly.
- It allows you to do a set of exercises that target the muscles of the entire body.
- Provides resistance of up to 150 lbs, equivalent to 68 kg.
- 30 days warranty on the product.
The ResiTubes bands comes in 11 different pieces, and all of these pieces work with a specific type of exercise, and here we are talking about 5 different straps that include two foam handles, two ankle straps for training leg muscles, an anchor door and 5 resistance bands that can be attached together to obtain a resistance of up to 150 pounds (68 kg).
The good thing is that it is suitable for beginners so that they can only rely on one band (that generates up to 10 pounds of resistance) during their first training sessions and then they can increase the resistance by adding more bands as their fitness improves.
In terms of material, the straps were designed from strong nylon to withstand the pressure of weights and can withstand the resistance of the band well, so that it was carefully sewn to carry out a heavy duty and withstand the pressure of exercises, and the band was wrapped with a thick rubber layer that can last for a long time.
FAQ
What are resistance bands, and how do they work for triceps exercises?
Resistance bands are elastic bands made of rubber or latex and provide resistance when extended. The resistance band can replace free weights such as dumbbells or kettlebells to do triceps exercises, so that the resistance of the band forces your muscles to do great effort, which leads to improving strength and sculpting triceps muscles .
Are resistance band tricep exercises suitable for beginners?
Yes, the resistance band is perfectly suitable for beginners and even the elderly, as long as they go with a resistance that suits their level of fitness. The resistance band has less impact on the joints, and also helps to do exercises and raise their intensity gradually in line with the improvement of your fitness level, as well as gaining experience.
Can resistance band tricep exercises help reduce fat arms?
This is one of the advantages of resistance band training because it helps to build muscle, and this means that it helps to build lean muscle mass, and if your goal is to reduce arm fat, there is no doubt that doing a lot of arm exercises with a resistance band and committing to exercises and constantly raising the intensity will help you achieve this goal.
Can I use resistance bands instead of weights for triceps exercises?
Yes, the resistance band can be one of the best alternatives to weights and so on, especially if there is good and sufficient resistance to equal the weights of dumbbells and so on, because muscle building is not limited to the necessity of training using weights, but is limited to the extent of your exhaustion of the muscles, i.e. availability Enough resistance to do this and also provide the right form.
Related Posts
The most effective exercises to focus more on lateral head tricep
Triceps rope extension (full guide to master this movement)
The most effective exercises to focus more on medial head tricep
