TRX Coaching
Need stronger, extra outlined triceps with out loading up a heavy cable stack?
Resistance bands offer you linear variable resistance; they get tighter as you press, so your triceps work hardest on the prime of every rep, the place they naturally hearth most.
With the proper band strikes, you possibly can hit all three heads of the tricep: lengthy, lateral, and medial, for full improvement, higher lockout power, and fixed rigidity wherever you practice.
Able to improve your arm exercises? Maintain studying for 10 banded tricep workouts to strive at this time.
10 Finest Tricep Workouts with Resistance Bands
These resistance band workouts will assist outline your muscle tone in your triceps, in addition to construct usable, real-world power. They’re additionally beginner-friendly. TRX Power Bands are nice to make use of for these workouts.
1. Standing Overhead Extensions
Step in the midst of the band with one or each ft and maintain the handles behind your head. Stand tall, ribs down, and maintain your elbows pointing straight up.
Begin along with your elbows bent so the band is behind your head, then straighten your arms till they’re absolutely prolonged. Transfer slowly and maintain your elbows in a single place. This hits the lengthy head essentially the most, however all three heads of the tricep assist end every rep.
2. Banded Tricep Pushdowns
Anchor the band above head peak, like over a door or hook. Face the anchor, seize the band, and stand again so there’s rigidity earlier than you even begin. Maintain your elbows tight to your sides and push the band down till your arms straight.
On the backside, twist your palms a bit so your palms face the ground to squeeze more durable. Management the band on the way in which as much as maintain regular rigidity in your triceps.
3. Tricep Kickbacks
Step right into a staggered stance and hinge your hips so your torso leans ahead about 45 levels. Maintain the band deal with along with your working arm, elbow bent at 90 levels by your facet. Kick your hand straight again till your arm is absolutely prolonged, then return to the beginning with out swinging.
If you happen to really feel your shoulder rocking or your physique bouncing, you’re utilizing momentum as a substitute of muscle. Maintain the movement small, tight, and gradual for actual tricep work.
4. Shut-Grip Push-Ups with Bands
Loop the band throughout your higher again and pin the ends beneath your palms. Set your palms beneath your shoulders or a bit nearer, so your elbows observe close to your sides.
As you push up, the band stretches and provides extra resistance on the prime, the place your triceps work hardest to lock out. Want it simpler? Drop to your knees. Want it more durable? Use a thicker band or elevate your ft.
5. Cross-Physique Pressdowns
Anchor the band excessive on one facet and stand barely sideways to it. Seize the band along with your far hand and begin along with your elbow bent throughout your chest. Press your hand down and throughout your physique towards the alternative hip.
This angle pulls on the lengthy head of the tricep as a result of your higher arm strikes in towards your facet as you prolong. Maintain your torso nonetheless and keep away from swinging so the band doesn’t flip right into a full-body exercise by chance.
6. Focus Pressdowns
Anchor the band low, kneel in entrance of it, and seize the deal with with one hand. Place that elbow towards the within of your thigh to lock it in place. Use an underhand grip along with your palm going through up, then press your hand down till your arm is straight.
Take into consideration driving the again of your arm tight as you prolong. As a result of your elbow can’t transfer, this turns into a strict isolation transfer that allows you to actually give attention to the lengthy head working.
7. Single-Arm Extensions
Step on the band and produce one deal with up behind your head along with your elbow pointing up. This appears like a one-arm model of the standing overhead extension. Straighten your arm till it’s absolutely prolonged, then decrease beneath management.
Begin every set along with your weaker arm and match the identical reps along with your stronger facet. This helps repair power gaps so one tricep doesn’t all the time carry the opposite.
8. Cranium Crushers with Bands
Lie on a bench or the ground and anchor the band behind your head, comparable to beneath the bench legs or a heavy object. Maintain the handles along with your arms straight up over your chest. Bend solely on the elbows to convey the handles towards your brow, then prolong again to the highest.
Your higher arms keep nonetheless and tilted barely again, which shifts stress to completely different components of the tricep in comparison with overhead work. Maintain your head nonetheless so the “cranium” half stays protected.
9. Reverse Grip Pushdowns
Anchor the band excessive and face it. Seize the band with an underhand grip so your palms face up. Maintain your elbows tight to your ribs and press your palms down till your arms are straight.
This grip hits the lengthy head extra and pulls your forearm muscle mass into the struggle, which may also help with grip power. In case your elbows drift ahead, reset and produce them again to your sides to maintain the main focus the place you need it.
10. Tricep Pull-Aparts
Maintain the band at chest peak along with your arms straight out in entrance of you. Your palms ought to be about shoulder-width aside to begin. Holding your elbows largely straight, pull your palms aside by tightening your triceps and squeezing your shoulder blades only a bit.
Take into consideration straightening your elbows exhausting moderately than flapping your arms. Use a lighter band and excessive reps right here to burn out the triceps and construct endurance on the finish of your exercise.
How Do You Select the Proper Resistance Band?
Decide a band that matches how you want to maneuver.
Loop bands are easy and nice for wrap-and-go tricep work, however they’ll roll in your pores and skin.
Bands with handles really feel extra like a cable machine and are simpler in your grip throughout pushdowns or overhead extensions.
Flat therapy-style bands are gentle, simple to regulate, and pack small, which makes them good for high-rep or rehab-style tricep coaching. If you happen to’re recovering from an damage or engaged on rehabilitation, stretch band workouts like these supply joint-friendly resistance that builds power with out added stress.
Resistance ranges normally run from further gentle to further heavy, usually color-coded. For small strikes like kickbacks, use a lighter band so you possibly can management the complete vary with out your type falling aside.
For larger strikes like close-grip push-ups, step as much as a stronger band. Maintain not less than three strengths round. You’ll use lighter bands to study a brand new train, then slowly transfer up as your triceps get stronger.
Here is a Pattern Tricep Exercise with Resistance Bands to Strive
Use this easy resistance band tricep exercise as a plug-and-play template. Begin with a compound transfer, then transfer into centered isolation, and end with a burnout:
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Shut grip push-ups with bands: 3 units of 8 to 12 reps, 60 seconds relaxation.
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Standing overhead extensions: 3 units of 10 to 12 reps, 45 to 60 seconds relaxation.
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Banded tricep pushdowns: 3 units of 10 to fifteen reps, 45 to 60 seconds relaxation.
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Tricep kickbacks: 2 to three units of 12 to fifteen reps, 30 to 45 seconds relaxation.
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Tricep pull-aparts: 2 units of 20 to 30 reps, 30 seconds relaxation.
To scale it, suppose like this:
Newbie makes use of 2 units per train, lighter bands, and keep on the low finish of the rep vary.
Intermediate sticks with the construction above and slowly provides reps till the prime quality feels stable, then strikes as much as a stronger band.
Superior lifters use heavier bands, 3 to 4 units, and shorten relaxation by about 15 seconds.
A easy rule that works virtually in all places: hit the highest of the rep vary with clear type twice in a row, then improve the band or add a set. For full physique coaching past arms, you too can incorporate resistance band squats and different decrease physique band workouts for triceps into your routine.
What Are the Advantages of Coaching Triceps with Resistance Bands?
Bands maintain your triceps working from the primary inch of the elevate to the final. There isn’t any “simple spot” on the prime or backside, so your muscle mass keep beneath rigidity longer, which is nice for development. The resistance additionally matches your power curve.
Because the band stretches and will get tighter, your triceps are in a stronger place, so you possibly can push exhausting with out feeling jammed up. Not magic. Simply physics being useful for as soon as.
Band work can also be pleasant to your joints. The resistance builds easily as a substitute of slamming your elbows, which makes these tricep workouts with resistance bands good for warmups, larger rep units, and cranky arms that also wish to practice. Much like how TRX shoulder prehab routines shield joint well being, resistance tube tricep workouts can help you practice exhausting whereas staying pain-free.
You possibly can progress by stacking bands, stepping farther from the anchor, or doing drop units the place you shortly change to a lighter band while you hit failure. That blend offers you fixed new stress, so your triceps maintain getting stronger as a substitute of becoming bored.
The Tricep Anatomy: How Does it Work?
Your triceps is sort of a three-headed muscle on the again of your higher arm, and all three heads share a standard tendon on the elbow. The lengthy head begins on the scapula, slightly below the shoulder socket, so it crosses each the shoulder and elbow.
The lateral head and medial head begin on the humerus, the higher arm bone, on the again facet. Collectively, they straighten your elbow and assist pull your higher arm nearer to your physique in some positions.
This anatomy is why train angles matter. Overhead strikes, like standing extensions, stretch the lengthy head extra as a result of your arm is up by your ear.
Pressdowns and close-grip push-ups lean more durable on the lateral and medial heads, which love heavy lockout work.
Cross-body and focus type strikes tweak shoulder and arm place to spotlight one head a bit extra, so you possibly can construct full tricep measurement as a substitute of only a sturdy elbow shove.
Time to Rework Your Triceps with Good Band Coaching
Earlier than, tricep coaching may need meant combating for a cable machine or repeating the identical body weight strikes with so-so outcomes.
Now you have bought 10 tricep resistance band workouts that may hit all three heads of the tricep, offer you fixed rigidity, and slot in any house.
As you’re employed by means of them, give attention to clear type and regular progressive overload; barely extra reps, thicker bands, or slower tempo over time. Begin with the fundamentals, add the more durable variations as you get stronger, and maintain coming again to this record at any time when your tricep exercises with resistance bands want an improve.
Whether or not you are constructing power after knee damage rehab workouts or just wish to add selection to your routine, band workouts for triceps ship outcomes wherever you practice. And for those who want a whole method to bodily remedy and rehabilitation, combining these strikes with different recovery-focused exercises creates a balanced program that retains you shifting ahead.
References
American Council on Train. “ACE Match | Health Information.” American Council on Train, www.acefitness.org. Accessed 29 Nov. 2024.
Nationwide Academy of Sports activities Drugs. “Resistance Coaching: Diversifications and Well being Implications.” NASM, www.nasm.org. Accessed 29 Nov. 2024.
