If you want to build big triceps with bands and didn’t think it was possible, then this is the video for you. Here, I am going to show you the best way to build bigger triceps using just resistance bands and no weights. In times of gym closures and an increase in the number of people doing home triceps workouts, having a resource for the best band exercises for triceps is going to help you to meet your goals without having to compromise.

All of these triceps exercises can be done with one to two sets of resistance bands. It is a good idea to have varying resistance levels of them so you can introduce more exercises.

The first exercise shown is the banded standing dip. While you can certainly use a band as additional resistance when performing an upright dip (either using dip bars or a kitchen counter corner,) the benefit of this exercise is to mimic the dip movement without needing somewhere to suspend yourself in air. Using a heavier resistance band will allow you to overload your triceps even more.

The next triceps exercise is the banded JM press. A great exercise that can be performed with a barbell or dumbbells can also be accomplished using nothing but a resistance band. An added benefit of this version of the exercise is that you don’t even need a bench to do it; you can simply wrap the band around your back and lay on the floor.

Some of the best triceps exercises you can do are bodyweight based, such as pushup variations, but what if you could make those exercises better? Well we can do just that by adding a band to include some extra resistance on those movements. With the diamond cutter pushup, we can do just that by wrapping a band around our back and getting down to the floor. Make sure to keep those elbows tight your body as you perform each rep in order to get the most out of the triceps.

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One of my favorite triceps exercises, the db lying triceps extensions, can actually be modified to fit our needs as a banded triceps exercise too. To perform the banded lying extensions, lay on the ground with the band attached to a low anchor point, and allow the arms to extend back over your head. When you reach the top portion of the rep, you will feel more tension on the triceps than normal as the resistance of the band is acting perpendicular to the forearms whereas in the standard version, the weight of the dumbbells and gravity are acting parallel to the forearms.

Amongst exercises for triceps, the kickback is not beloved by all. However, the banded kickback shouldn’t be overlooked. With an overload of resistance from the band on the long head of the triceps in its peak contracted state, this banded exercise allows for a new opportunity for triceps growth.

The banded overhead extension takes the db power bomb exercise and introduces a difference in the resistance curve of the exercise that makes it worth trying. When performed with a dumbbell, there is less tension on the triceps when at the top end of the exercises. However, when doing it with a band, the resistance is greatest at the top, making it the perfect compliment to an already great exercise.

The banded woodchopper pushdown allows not only for extra body english to use heavier-resisted band, but also allows you to get your arm further back behind your body – giving the opportunity for greater contraction on the triceps. It’s a great way to mimic a heavily weighted triceps pushdown with a little extra benefit.

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The banded pushaway plus takes the triceps pushaway and adds a little extra to it. Once you reach the overhead position, hold your arms there and take a step away from the band. This added isometric overload on the triceps is a great way to add a little extra resistance to an otherwise good option.

We can take the same exercise and add in a little extra conditioning effect with a very dynamic movement called the twisting lunge and pushaway. Use a low anchor point, lunge, and press. This will not only hit your triceps but will also give you more global conditioning benefits as well.

One of my favorite bodyweight options for hitting the triceps is the cobra pushup, but adding a band makes it that much better. Adding that extra resistance with the band overloads the triceps further to stimulate hypertrophy.

If you are looking for resistance band workouts to build ripped athletic muscle, be sure to click the link below to check out our 90 day resistance band only training program called ELAST-X.

For more videos on getting big triceps with limited equipment, be sure to subscribe to our channel here on YouTube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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34 thoughts on “Build Big Triceps with Bands (NO WEIGHTS!)”
  1. “FAST ACTION” Q&A* – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

    1. Sir. Jeff. Thank you so much for helping me way back 4 yrs ago. I’m fat I’m almost 78 kilo but when I followed your video I became 61 kilo with a slim lean body. My physique that I build because of you and your video make me really confident especially when taking off my shirt everytime I travel and take some pictures with natures like, waterfalls, mountains, forest, or seas.

  2. Thank you for all the help! I’m a disabled vet and you getting me into working out again has improved so much in my life… things like my my music and my sex life. Two freakin very important things to me! Lol much love!

  3. Thank you as always for these super simple yet massively educational and informative videos. They help me diversify my workout a lot.

  4. Q: While following a PPL routine, how to best utilize training twice a day? sometimes life’s schedule limits my options to train in one session, so many days i have to split to 2 shorter sessions, typically 10-15 minutes at morning, then 20-30 minutes at evening/night.
    Thanks a lot for the channel, never does a day go by without me watching 2-3 videos of yours. allways learning

    1. Cluster sets are best for saving time. The benefit is you can work at a higher RPE.

      Eg. 8 sets of 3 reps, 15sec pause after each set. This means you can do a body part in 3min. This is how we train all tactical athletes due to little time available, and taking stress factors into account.

      A couple of weeks ago Shredded Sports Science also made a complete video about cluster sets, feel free to have a look at it.

  5. Based on your voice in the past two videos, what guidelines do you follow when working out while sick and or recovering from illness?

  6. I wish I had this one years ago! Great stuff, Jeff – I appreciate the years of advice and help.

  7. Hey Jeff hope you are doing well, your videos have helped me so much personally and I wanted to thank you for that. Anyway, my question is how did your approach to training change as you aged? Like your programming, or whether you were focusing on strength or hypertrophy. Since I’m still young I wanna know what I can do now to make my body bulletproof in the future.

  8. The thing I like about banded exercises is the constant tension which forces focus on the tracks of motion. Really nice for phsyiotherapeutic purposes like teaching motoric patterns in movements where you don’t feel muscles activate correctly and that feel sort of shaky.

    I prefer free weights once the musculature and motorics have developed to perform the free weight exercises so that they hit the correct muscles and the imbalance caused incorrect motor patterns have disappeared. Although of course it’s nice to just build slabs of muscle with free weights so combining them is also nice. And the bands introduce more core control demands and stimulus as well, which is never a bad thing if you plan to live a life out there or do sports.

  9. Yes! Thank you!
    I have been working out using bands for 2 years now, at home, and I really like how efficient they are. Having variations is always handy.

  10. 0:12 Banded Standing Dip (NA)
    0:37 Banded JM Press (NA)
    1:11 Banded Diamond Cutter Pushup (NA)
    1:52 Banded Lying Triceps Extension (L)
    2:52 Banded Standing Kickback (L)
    3:27 Banded Overhead Extension (NA)
    4:17 Banded Woodchopper Pushdown (H)
    5:15 Banded Pushaway Plus (M)
    6:13 Banded Lunge and Pushaway (L)
    6:52 Banded Cobra Pushup (NA)
    (NA): No Attachment / No Anchor Point
    (L): Low Anchor Point
    (H): High Anchor Point
    (M): Middle Anchor Point / Shoulder Level

    1. Dude, you’ve just saved me a micro time gap in this multiverse time macroism we live in, thank you.

    2. @D. D. I have a hernia at L4 and C6.
      What has helped my L4 is RDL, stiff legged deadlift and reverse hyper extension without the ”hyper”.
      Now, I’m working on my C6, with low lat strengthening (flat bench prone, thumbs down Y raises), weight plate neck exercises, reverse wall hugs and various stretches and knot loosening movements I’ve seen on various chiro channels.

      Both areas are going great thank God, but the key is light weight and caution.

      But there are many different kind of hernia so what works for one might not work for another, so yeah. Best wishes.
      CORRECTION: not ”low lat” but low trap, prone Y raises work low traps, an area on many which is weak causing hernia in the neck and kyphosis.

    3. @D. D. Hi. Risky ones seem like: Diamond Cutter Pushup, Woodchopper Pushdown, Pushaway Plus, Lunge and Pushaway and Cobra Pushup. If you try the rest properly, they don’t seem to be harmful. But you should double check this info anyway. I’m not an expert, just having a family member with herniated disc.

  11. Thanks for this video…I’ve been working out with bands a lot more lately and I really like the results and different connection you get to the movement with them. I wish my ego would have let me try them out sooner!

  12. Perfect timing.. just injured myself so I’m taking it light these past few days this is perfect

  13. Thanks for the band ideas. Sorry to switch topics but I would LOVE a back and legs version of the 100s!! That’s my new workout template and seeing your ideas for those body parts will help me build out that plan.

  14. Since I don’t have a gym near by, this is extremely helpful for making my home workouts much more effective. Thanks, Jeff!!

  15. Thanks for another quality video Jeff. I think all of your regular viewers would massively appreciate a full body series using nothing other than a resistance band. This would be an excellent addition for regular travelers or holiday makers with no access to gym equipment. All you’d need was your phone and a band.

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