7 Best Resistance Band Tricep Exercises To Grow All Three Heads!
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Our Summary And Answer: Resistance Band Tricep Exercises
For many of us, the triceps are an often overlooked muscle group. We focus on working out our biceps and chest, but our triceps are just as important in achieving upper body strength. The resistance band tricep extension is a great exercise for targeting this muscle group.
To begin, anchor your resistance band to a sturdy object and grasp the end with both hands. Then, step away from the anchor point until there is tension on the band. Next, raise your hands above your head and bend at the elbows to lower your hands behind your head.
Be sure to keep your elbows stationary throughout the exercise. Finally, extend your elbows to return to the starting position. Repeat this exercise 10-12 times for the best results.
If you’re looking to hit your triceps hard, resistance bands are a great option! Unlike free weights, which can be limiting in terms of weight and space, resistance bands can provide a wide range of resistances and can be used anywhere.
Check out these seven exercises that will work all three heads of your triceps!
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What Are The Triceps?
The triceps are a muscle group located at the back of the upper arm. The name comes from the Greek words “tri,” meaning three, and “ceps,” meaning head. The triceps brachii consists of three heads: the lateral head, the medial head, and the long head.
All three heads attach to the humerus (upper arm bone) and insert into the ulna (one of the bones in the forearm).
The triceps function to extend (straighten) the elbow joint. They also help to stabilize the shoulder joint and aid in drawing the arm back (adduction). The triceps make up about two-thirds of the mass of the upper arm.
Thus, they are an important muscle group for both aesthetics and function. Many people focus on developing their biceps (the muscles on the front of the upper arm) but neglect their triceps. This can lead to imbalances and injuries down the line.
So, if you’re looking to build strong, healthy arms, don’t forget about your triceps!
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10 Top Benefits Of Training Your Triceps
Now that we know a little bit more about the triceps, let’s talk about why you should train them.
1. Improved Arm Strength and Size
If your goal is to improve your arm strength and size, then training your triceps is a must. They make up a large portion of the upper arm mass, so if you want to increase the size of your arms, you need to focus on training your triceps.
2. Improved Elbow Joint Health
Another benefit of training your triceps is improved elbow joint health. The triceps help to stabilize the elbow joint and protect it from injuries. If you have a history of elbow pain or injuries, then strengthening your triceps can help to prevent future problems.
3. Improved Shoulder Joint Health
The triceps also play a role in stabilizing the shoulder joint. Strong triceps can help to prevent shoulder injuries and pain.
4. Improved Posture
Strong triceps can also help to improve your posture. The triceps help to keep the shoulder blades down and back, which can help to prevent slouching.
5. Improved Athletic Performance
If you’re an athlete, then training your triceps can also improve your performance. The triceps help to extend the elbow joint, which is important for activities such as throwing and swimming.
They also help to stabilize the shoulder joint, which is important for activities such as weightlifting and tennis.
6. Improved Hand Strength
The triceps also play a role in hand strength. They help to stabilize the forearm, which is important for gripping and holding objects.
7. Improved Joint Mobility
Another benefit of strong triceps is improved joint mobility. The triceps help to extend the elbow joint, which can help to improve your range of motion.
8. Improved Coordination
The triceps also help to improve coordination. They help to stabilize the upper arm, which is important for activities that require coordination between the arms and legs, such as walking and running.
9. Reduced Risk of Injury
If you have strong triceps, you’re also less likely to suffer from injuries such as strains and sprains. This is because the triceps help to stabilize the elbow and shoulder joints, which can help to prevent injuries.
10. Improved Body Composition
Finally, strong triceps can also help to improve your body composition. They help to increase muscle mass and reduce body fat, which can lead to a more toned and defined appearance.
7 Best Resistance Band Triceps Exercises
Now that you know the benefits of training your triceps, let’s talk about the best exercises to train your triceps effectively!
1. Resistance Band Pushdown
The resistance band pushdown is a great exercise for targeting the triceps and the upper arms. It involves using a resistance band to provide resistance as you push your arms down. This exercise can be done with either one arm or two arms.
2. Resistance Band Kickback
The resistance band kickback is another great exercise for the tricep muscle. It involves using a resistance band to provide resistance as you kick your arms back. This exercise can be done with either one arm or two arms.
3. Resistance Band Overhead Tricep Extension
The Resistance band overhead extension is a great move for targeting the triceps, particularly the long head. To do the move, start by anchoring a resistance band at about shoulder height. Then, grasp the band with both hands and step forward until there is tension on the band.
Next, extend your arms overhead, keeping your elbows close to your ears. Finally, return to the starting position and repeat for 10-12 reps. This move can be easily modified to make it more or less challenging by changing the amount of tension on the band or by moving closer or further away from the anchor point. The resistance band overhead extension is a great way to build strength in the triceps without putting strain on the elbow joint.
4. Resistance Band Push Ups
Resistance band pushups are a great way to add variety to your workout routine. By attaching bands to your hands or feet, you can increase the amount of resistance and make the exercise more challenging.
The best thing about resistance band pushups is that they can be done almost anywhere. All you need is a sturdy anchor point and a few minutes to spare. If you’re looking for a new challenge, give resistance band pushups a try.
You might be surprised at how tough they are!
To do a resistance band pushup, start by attaching a band to a sturdy anchor point. Next, place the band around your hands or feet and get into a pushup position. When you’re ready, lower your body down until your chest nearly touches the ground.
Be sure to keep your core engaged and resist the urge to arch your back. Finally, press back up to the starting position and repeat for 10-12 reps.
5. Resistance Band Floor Press
The resistance band floor press is a great exercise for developing chest, shoulder, and tricep strength. The exercise can be performed with either a single band or two bands of different colors.
To set up for the exercise, lie on your back with your feet flat on the ground and your knees bent. Place the resistance band(s) under your back and grab the handles with your hands. Press the handles up over your chest and then lower them back to the starting position. Be sure to keep your elbows close to your sides throughout the movement.
For an added challenge, you can place your feet on an elevated surface such as a bench or step. This exercise can be performed with light to moderate weights for 12-15 repetitions or heavy weights for 8-10 repetitions.
6. Banded Close-Grip Push-Up
The banded close-grip push-up is a great exercise for strengthening the chest and triceps. To do this exercise, start in a push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
Place a resistance band around your wrists and assume a wide grip on the band. Lower your body until your chest is an inch or two above the ground, then press back up to the starting position. Be sure to keep your core engaged throughout the movement and resist the urge to let your hips sag.
This exercise can be made more challenging by using a heavier band or by placing your feet on an elevated surface. For an even greater challenge (like a full body workout), try doing banded close-grip push-ups with one arm.
7. Tricep Pull (Sideways).
The tricep pull is a great exercise for targeting all three heads of the triceps. To do this exercise, start by standing with your feet shoulder-width apart and your knees slightly bent.
Next, hold a resistance band in your right hand and extend your arm out to the side. keeping your elbow close to your side, pull the band back towards your body.
Repeat this motion for 10-12 reps before switching sides.
This exercise will help to build definition in the lateral head of the triceps as well as the long head. If you want to target the medial head, be sure to keep your elbow close to your side throughout the exercise.
Performing this exercise with a resistance band will also help to build explosive power in the triceps. This is a great exercise to add to your workout routine if you’re looking to increase your bench press or overhead press.
5 Top Tips And Tricks When Using Resistance Bands
Finally, let’s cover a few tips and tricks that will help you get the most out of resistance bands:
1. Use A Band With The Right Amount Of Resistance
When choosing a resistance band, it’s important to select one that offers the right amount of resistance for your level. If the band is too light, you won’t get an effective workout.
On the other hand, if the band is too heavy, you could injure yourself. It’s always better to err on the side of caution and choose a band that offers less resistance than you think you need.
2. Don't Go Too Heavy Too Quickly
When starting out with resistance bands, it’s important to build up gradually. Don’t try to go too heavy too quickly. Start with a light band and increase the resistance as you get stronger.
3. Perform The Exercises Slowly And with Control
When performing resistance band exercises, it’s important to do them slowly and with control. This will ensure that you’re using the right muscles and getting the most out of the exercise.
4. Don't Let The Band Snap Back
When you’re finished with an exercise, make sure to release the band slowly. Don’t let it snap back as this could cause injury.
5. Use A Band That's The Right Length
When choosing a resistance band, be sure to select one that’s the right length for your height. If the band is too short, it could snap back and injure you. On the other hand, if the band is too long, it could be difficult to control.
Frequently Asked Questions About Resistance Band Tricep Exercises
Are resistance bands good for triceps?
Yes, resistance bands are good for triceps. They provide resistance during the entire range of motion, meaning that they work for the muscle group throughout the entire exercise. This is beneficial because it helps to build both strength and endurance.
Additionally, resistance bands are relatively inexpensive and can be used at home with very little equipment. They are also versatile, as they can be incorporated into a variety of different exercises. Overall, resistance bands are a great option for those looking to work their triceps.
How do you build triceps with resistance bands?
Resistance bands are a great way to build muscle, and they can be especially effective for targeting the triceps. To build triceps with resistance bands, start by attaching the band to a sturdy object at about shoulder height. Next, hold the band with both hands behind your head, and slowly extend your arms until they are straight.
Be sure to keep your elbows close to your ears throughout the movement. Finally, return to the starting position and repeat. For best results, perform three sets of 10-12 repetitions. By following this simple routine, you can quickly develop strong, defined triceps.
How do you target tricep bands?
If you’re looking to target your tricep bands, there are a few different exercises you can do. One option is to use a tricep rope or band and do some pulldowns. You can also use dumbbells or a barbell for exercises like skull crushers or kickbacks.
Another great way to target your tricep bands is by doing dips – either on a dip station or using a chair or bench. Remember to keep your elbows close to your body as you lower down and press back up.
With all of these exercises, be sure to use a weight that challenges you but doesn’t strain your muscles. By targeting your triceps with the right exercises, you’ll be able to build strong, defined arms.
What are 3 exercises for the triceps?
The triceps is a muscle group that consists of three muscles: the long head, the medial head, and the lateral head. All three heads are responsible for extending the elbow joint. To target all three heads, you can do exercises such as close-grip bench presses, skull crushers, and tricep kickbacks.
Close-grip bench presses primarily work the long head, skull crushers target the medial head, and tricep kickbacks isolate the lateral head. However, all three exercises will also work the other two heads to some degree. By doing a combination of these exercises, you can ensure that all three heads of the triceps are properly worked.
Closing Thoughts : Resistance Band Tricep Exercises
We hope this article has given you some ideas for resistance band tricep exercises. Remember, resistance bands, are a great way to build muscle and can be used to target all three heads of the triceps. Be sure to use a weight that challenges you, and perform three sets of 10-12 repetitions for each exercise.
Thanks for reading!
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