If you are looking to train your triceps at home or while on the road, resistance bands are the way to go. Heck, even if you have access to dumbbells, barbells, and cable machines, you should be implementing resistance band tricep exercises into your routine.
Why?
Because resistance bands are extremely effective for targeting the three-headed monster more formally known as the tricep brachii. Moreover, they are super versatile. With resistance bands, you can hit the triceps from all angles and easily alter your grip position (as you can see from the video above). This will allow you to hone in on the long, medial and/or lateral head of your tricep, which, in turn, will lead to fully developed triceps that fill sleeves and impress anyone in your presence.
Don't believe us? Just give these 6 tricep exercises with bands a go and feel the incredible contractions they produce. And make note, these are just 6 of many tricep exercises that you can do with resistance bands.
BUY RESISTANCE BANDS: https://www.setforset.com/products/power-bands
6 TRICEP EXERCISES WITH BANDS:
1. Kickback | Anchor (0:17)
2. Overhead Extension (0:35)
3. Supine Reverse-Close Grip Press (0:52)
4. Crossbow Extension (1:10)
5. Crossbody Pressdown (1:21)
6. Concentration Pressdown (1:34)
1. Kickback – Tricep Head Emphasized:
Your lateral head will be emphasized the most on this exercise, but as your hand is in a neutral grip, so is your long head.
2. Overhead Extension – Tricep Head Emphasized:
Single arm overhead extensions will emphasize the long head, as well as the lateral head if you use an overhand grip.
3. Supine Reverse-Close Grip Press – Tricep Head Emphasized:
This exercise is going to emphasize the medial head of your tricep.
4. Crossbow Extension – Tricep Head Emphasized:
The crossbow tricep extension targets all three heads of your triceps as you have an underhand grip (which is good for the medial head), your elbows are up and moving laterally (which is good for the lateral head) and you have movement at the shoulder joint as well (only the long head acts on the shoulder joint).
5. Crossbody Pressdown – Tricep Head Emphasized:
Crossbody pressdowns will work your long head as there is shoulder adduction and your lateral head.
6. Concentration Pressdowns – Tricep Head Emphasized:
Resistance band concentration tricep extensions are going to emphasize the medial and long head. However, it is really an all around tricep exercise that will give you amazing contraction throughout all three heads of your tricep.
NOTE: All of these exercises will target all three heads of your tricep. You can't really isolate a single head.
The best tip we can give you is to focus on maximum contraction and use a slow tempo.
TRICEP WORKOUT WITH BANDS:
Here is an example of a well-rounded tricep workout with bands…
Tricep Pressdown (overhand) – 3 sets x 15 reps
Overhead Tricep Extension (band from foot or anchored low) – 3 sets x 15 reps
Supine Reverse-Close Grip Press – 3 sets x 10-15 reps
Concentration Pressdown – 3 sets x 10 (very slow reps)
BUY RESISTANCE BANDS: https://www.setforset.com/products/power-bands
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