Best exercise for Triceps with Resistance band

There are lot of exercises for target tricep muscles at the gym which is mostly done by weight like dumbbells, barbell, machine etc. Here, I will discuss some of the most exercises which you can do with resistance band at home, at the gym or anywhere and in any situations ( for example, COVID-19, because of this all gyms are closed ). In this situation, we can do this tricep workout at home or anywhere. For this, you just need a resistance band.

First of all, I want to share some basic information about tricep muscles, their types, and functions.

The triceps brachii muscle (better known as “triceps”) is a large muscle that runs along the entire back of the upper arms. Its primary function is to straighten the arm through elbows extension. The muscle has three heads – lateral, medial, and long – that connect directly to the scapula (shoulder blade) and humerus (upper arm bone).

 While each triceps exercise engages all three heads to some extent, gym-goers (A person who exercises at a gym.) will often isolate the lateral head (located on the outside of the arm) at the expense of the other two by focusing on exercises such as dips and kickbacks. Varying your go-to triceps exercises will help to correct any imbalances.

Healthy triceps not only improve overall strength and performance in the upper body, they also allow the elbow to bend by serving as an antagonist muscle  (antagonistic muscle - (physiology) a muscle that opposes the action of another; "the biceps and triceps are antagonistic muscles" muscle, musculus - one of the contractile organs of the body. agonist - a muscle that contracts while another relaxes; "when bending the elbow the biceps are the agonist" )   for the biceps and play an important role in shoulder stabilization.

Triceps Exercises With Resistance Bands

Triceps exercises with resistance bands are simply incredible, effective and easy way to target your triceps muscles. This exercise will help to tone and strengthen your arms.

When you will do this exercise, You will be shocked at how much harder the back of your arms will work with elastic tension. Bands actually increase in difficulty as they are stretched. So, you will get more tension at the end of every rep, which is important for building muscle,

One key differentiator between working out your triceps with resistance bands instead of machines or iron is the ascending resistance you get through your entire range of motion. The further you stretch the band the harder it is, which works to your advantage because your muscles give more force the further they contract. Try to slow your tempo and flex your triceps at the point of maximum resistance for a few moments to get a deep muscle contraction before releasing.

• Before starting the triceps workout, repeat 15-20 band arm circles as a warm-up.
• Perform each exercise for 30-45 seconds. Rest for 15 seconds and repeat before moving on to the next exercise.

Before start workout , you must do at least 10 minutes warm-up, especially upper body warm-up.

The Workout:

1.Overhead Single arm tricep extension:-

How To Do Resistance Band Single Arm Tricep Extensions:

1. Attach a closed ankle strap to one end of the band(s) and grip the loop of the strap with the hand of your active arm. Your fingers should be inside the loop, and thumb on the outside.
2. Raise the ankle strap or handle straight above your head, until your arm is almost totally straight or bent 90 degrees.
3.  Try to keep your elbow pointed up during the entire range of motion.

2.Tricep kickbacks:

1. 1. Attach a resistance band to a door frame or other stable surface. Grab the handles of the band and walk backwards until the slack tightens.
2. 2. Bend slightly at the knees and forward at the hips. Maintain a flat back throughout.
3. 3. Bring your upper arms up and tight to your side. From here, you will pull the band back using the forearms only. The contraction will be felt exclusively in the triceps.
4. 4. Slowly return to the starting position and begin again.

3.  Tricep pushdown:-

• 1. Place a resistance band around hook above your head (chin-up handles work well).
•  2. Grab the resistance band with both hands (palms facing in) just below chest height.
• 3. Keep your elbows tight into your side and drive your hands down towards your waist.
•  4. Lock your arms out and rotate your hands slightly outward as you do.
•  5. Hold for a second and then bring your hands back up to just below chest height.

4. Overhead Triceps Extension:

• 

1. 1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. 2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
3. 3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointing up.
4. 4. Push the handles back up, focusing the tension in the triceps.

5. One Arm forward tricep extension

1. Secure the band(s) to the door with the door anchor at chest height.

2. Attach both ends of the band(s) to one handle, and grip the handle with one hand.

3.  Stand about 3 feet from the door, with your back to the door. Stagger your legs, with one leg in front. Start with your active arm up at parallel with the floor, and place the top of your inactive hand underneath your active arm, for stability. Your active hand should be close to your head at eye level.

4. Push the handle forward and straighten your arm.

5.  Keep your upper arms parallel with the floor throughout the movement.

6. Crossbody Triceps Extension:

 1. Secure the band(s) to the door with the door anchor at the top of the door.

2. Attach a closed ankle strap to both ends of the band(s) and grip the loop of the strap with the hand of your active arm. Your fingers should be inside the loop, and thumb on the outside.

3. Stand about 3 feet away from the door with your inactive side facing the door. Start with the hand of your active arm up by the opposite chest, palm facing towards your body. Create a strong base with your feet wider than hip-width apart and your inactive hand on your hip.

4.While keeping your upper arms perpendicular to the floor, pull your hand down and across your body until your arm is straight.

5. Keep your upper arms perpendicular to the floor and tight to your body as you straighten your arm.

To watch video on these exercises, click on the link:

https://youtu.be/XFj3GAdoG5k

Reference:-

https://bodylastics.com/