Resistance Band Tricep Workout | 10 Exercises for Muscle Mass
In this resistance band tricep workout I want to show you 10 exercises for building bigger and stronger triceps.
Doing these tricep exercises with resistance bands means you have far more options than you would with free weights. This is because you can attach the band anywhere and exercise your muscles from multiple angles.
Best Resistance Bands for Triceps
The tricep workout is done using a pull up band – which is a 208cm resistance loop perfectly suited to doing strength exercises for muscle mass.
Another kind of band which is great for doing tricep exercises is a resistance tube with handles:
This band comes with a door anchor, making it easy to attach to any door frame at different heights. Here’s a short video showing you how to use this kind of resistance band for triceps:
Resistance Band Tricep Workout
In this resistance band workout I’ve included a couple of tricep extension exercises. These are isolation movements which focus just on these muscles. The other exercises are all compound movements which recruit other muscles in addition to the triceps.
As you see from the above video, it’s easy to vary the resistance band triceps extension simply by moving the position of the band and altering your angle of movement.
But focussing more on compound movements will hit your triceps as well as developing other muscles together. This not only gives you greater functional strength, it also helps to promote an anabolic, muscle building environment in your whole body.
10 Tricep Exercises with Resistance Bands
#1 Tricep Extension
Secure the band at waist height and hold the other end of the loop with one hand. Bending at the waist and legs, lean forward and rest your other hand on your knee. Stretch the band back, keeping your elbow fixed close to your body. You can fix the band at different heights to vary the exercise.
#2 Overhead Tricep Extension
Hook the loop around one foot and hold the other end behind your back with your elbow pointing up. Stretch the band up towards the ceiling without moving your elbow.
#3 Shoulder Press
Stand on the middle of the band and hold the other end of the loop in front of your shoulders. Push your hands up while keeping an upright posture.
#4 Single Arm Chest Press
Secure the band at chest height and stand facing away in a forward stance. Stretch the band by pushing your hand away from your body, without leaning your torso forward.
#5 Reverse Fly
Stand on the middle of the band and hold onto either end of the loop, bending forward at the waist and legs. Keeping your back straight, stretch the band by lifting both arms up as high as possible.
#6 Resisted Push Up
Holding both ends of the loop, sling the band around your back and get into a push up position. Now perform push ups as normal except with extra resistance from the band.
#7 Lat Pull Down
Attach the band up high and pull it downwards as shown to perform the lat pulldown exercise. Alternatively, you can isolate your triceps by keeping your elbows fixed close to your sides and pushing the band down, using only your tricep muscles.
#8 Resisted Dip
Sling the band over your shoulders and hold it onto the bar as shown. Now you can perform dips but with the added resistance from the band.
#9 Upright Row
Stand inside one end of the loop and hold the other end in front of your waist. Pull the band up to your chin, lifting your elbows as high as possible.
#10 Incline Chest Press
Stand on one end of the loop and get in to a front stance, holding the other end in front of your chest. Push the band forward and up, keeping a solid upright posture.
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