In this article, we’ll explore how to work out triceps with resistance bands by introducing you to five highly effective exercises that will help you attain those coveted strong triceps.
These exercises, including the tricep pushdown, overhead tricep extension, tricep kickbacks, close grip push-ups with resistance bands, and bench dips with resistance bands, will leave your triceps no choice but to grow stronger.
So let’s dive into the details of each exercise and elevate your tricep game to new heights!
Contents
The Importance of Strong Triceps
When it comes to achieving overall upper body strength, it’s important not to neglect the triceps. The triceps are the muscles located on the back of your upper arm and play a crucial role in various pushing movements such as bench presses, push-ups, and dips.
Building strong triceps not only enhances the appearance of your arms but also improves your overall performance in workouts and daily activities.
Why Use Resistance Bands?
Resistance bands are incredibly versatile and effective tools for tricep strengthening exercises. They provide constant tension throughout the entire range of motion, targeting the triceps from different angles.
Additionally, resistance bands offer adjustable resistance levels, making them suitable for both beginners and advanced individuals.
5 Killer Resistance Band Triceps Exercises
Exercise 1: Tricep Pushdown
One of the most popular exercises for targeting the triceps is the tricep pushdown. This exercise can be easily performed with resistance bands and is highly effective in isolating the tricep muscles.
To perform the tricep pushdown:
- Attach the resistance band to a sturdy anchor point, such as a doorframe or a pull-up bar.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the resistance band handles with an overhand grip, palms facing down, and your elbows by your sides.
- Start with your elbows bent at a 90-degree angle.
- Extend your arms downward, keeping your elbows stationary and close to your body.
- Squeeze your triceps at the bottom of the movement, then slowly return to the starting position.
Exercise 2: Overhead Tricep Extension
The overhead tricep extension is another excellent resistance band exercise that targets the triceps and also engages your core muscles for stability.
To perform the overhead tricep extension:
- Stand with your feet hip-width apart and securely position one end of the resistance band under your feet.
- Grasp the other end of the resistance band with both hands, placing your hands close together and palms facing up.
- Start with your elbows bent and your hands behind your head.
- Extend your arms upward, keeping your elbows stationary and close to your head.
- Pause briefly at the top before slowly returning to the starting position.
Exercise 3: Tricep Kickbacks
Tricep kickbacks target the triceps while also engaging the muscles in your upper back and shoulders.
To perform tricep kickbacks:
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Hold the resistance band handles with an overhand grip, palms facing each other, and your elbows bent at a 90-degree angle.
- Keep your upper arms close to your body and straighten your elbows, extending your forearms backward.
- Squeeze your triceps at the end of the movement, then slowly return to the starting position.
Exercise 4: Close Grip Push-Ups with Resistance Bands
Close grip push-ups with resistance bands provide an added challenge to the traditional push-up exercise, focusing more on the triceps.
To perform close grip push-ups with resistance bands:
- Loop the resistance band around your upper back, holding the ends in each hand.
- Assume a push-up position with your hands placed close together, directly under your shoulders.
- Lower your body by bending your elbows, keeping them close to your sides.
- Push yourself back up to the starting position, fully extending your arms.
Exercise 5: Bench Dips with Resistance Bands
Bench dips with resistance bands are an effective compound exercise that targets the triceps, chest, and shoulders.
To perform bench dips with resistance bands:
- Place a bench or sturdy elevated surface behind you.
- Loop the resistance band around your upper back, holding the ends in each hand.
- Sit on the edge of the bench and place your palms facing downward on the bench, fingers gripping the edge.
- Extend your legs in front of you and slide your glutes off the bench.
- Bend your elbows to lower your body, keeping them close to your sides.
- Push yourself back up to the starting position, fully extending your arms.
How to Work Out Triceps With Resistance Bands: Tricep Workout Program for Strong and Defined Triceps
Now that you’re familiar with these effective tricep exercises using resistance bands, it’s time to put them together into a structured workout program.
This program is designed to help you attain stronger and more defined triceps. Remember to warm up before starting and cool down after completing your workout.
Duration: Perform this workout 2-3 times per week, allowing at least one day of rest between sessions.
Sets: 3 sets of each exercise.
Repetitions: Aim for 10-12 repetitions per set for muscle hypertrophy (increasing muscle size) or 15-20 repetitions for muscular endurance.
Resistance Bands: Start with a light to medium resistance band and adjust as needed to challenge yourself.
Exercise 1: Tricep Pushdown
- Attach the resistance band to a sturdy anchor point.
- Perform 3 sets of 10-12 reps.
- Rest for 60 seconds between sets.
Exercise 2: Overhead Tricep Extension
- Securely position one end of the resistance band under your feet.
- Perform 3 sets of 10-12 reps.
- Rest for 60 seconds between sets.
Exercise 3: Tricep Kickbacks
- Stand with your feet shoulder-width apart.
- Perform 3 sets of 10-12 reps.
- Rest for 60 seconds between sets.
Exercise 4: Close Grip Push-Ups with Resistance Bands
- Loop the resistance band around your upper back.
- Perform 3 sets of 10-12 reps.
- Rest for 60 seconds between sets.
Exercise 5: Bench Dips with Resistance Bands
- Use a sturdy elevated surface and loop the resistance band around your upper back.
- Perform 3 sets of 10-12 reps.
- Rest for 60 seconds between sets.
Tips for Success
- Focus on maintaining proper form throughout each exercise to maximize effectiveness and reduce the risk of injury.
- Control the resistance band during both the concentric (lifting) and eccentric (lowering) phases of each movement for optimal muscle engagement.
- Gradually increase the resistance band tension as you become stronger.
- Stay consistent with your workout routine to see improvements in tricep strength and definition.
- Combine this tricep workout with a well-balanced diet and overall fitness regimen for the best results.
By following this workout program consistently and progressively increasing the resistance, you’ll be well on your way to achieving those strong and sculpted triceps you desire. Remember that results may vary from person to person, so stay patient and committed to your fitness goals.
Final Words
Incorporating resistance band exercises into your tricep workout routine can greatly improve the strength and definition of your triceps.
The tricep pushdown, overhead tricep extension, tricep kickbacks, close grip push-ups with resistance bands, and bench dips with resistance bands are all highly effective exercises that target the triceps from various angles. Remember to start with lighter resistance bands and gradually increase the resistance as you become stronger.
Consistency and proper form are key to achieving optimal results. Strong triceps not only enhance your physical appearance but also help you excel in your overall fitness journey.