Be sure to find a secure attachment for your resistance band before doing these triceps exercises.
Image Credit: Matt Vittorioso/LIVESTRONG.com Believe it or not, a strong upper body isn’t all about bulging biceps and chiseled pecs. Your triceps are also important. But maybe (like most people), you can’t access the gym right now and a set of dumbbells doesn’t fit into your budget (or they’re all sold out). But there’s no need to worry!
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"Resistance bands can be just as effective as dumbbells, especially now during the pandemic," says Matt Vittorioso, an NCCPT personal trainer in Charlotte, North Carolina. Vittorioso adds that they're easier to store, more versatile and more cost-effective than dumbbells, making them a better choice for at-home workouts.
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But just like any piece of equipment, it's important to use it the right way to get the desired results. "The key to using resistance bands is to make sure you're using the right tension," Vittorioso says. He explains that if the move is too easy, and you're not really feeling tension in your triceps, then the band is most likely too light.
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On the flip side, if you're struggling to pull the band without compromising your form, then the band tension is probably too heavy. So, the key is to stay in a tension range that offers sufficient challenge to your triceps without taking you out of form.
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Got it? Great! Grab those bands and try out this four-move workout Vittorioso designed for your triceps.
Try These 4 Resistance Band Exercises for Toned Triceps
Triceps Pushdown Image Credit: Matt Vittorioso/LIVESTRONG.com
Reps 12 Activity Resistance Band Workout Body Part Arms
Anchor the middle of the resistance band to something solid and secure about a foot above your head. Start with hands and elbows in a right angle with your hands in front of your midsection and elbows glued to each side of your torso. Push your hands and resistance band slowly downward until your hands are in front of hips, squeezing the triceps as your arms straighten. Slowly release your hands and band back to starting position and do 8 to 12 reps.
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2. Overhead Triceps Extension Image Credit: Matt Vittorioso/LIVESTRONG.com
Reps
12
Activity
Resistance Band Workout
Body Part
Arms
Anchor the middle of the resistance band to something solid and secure about a foot above your head. Start with your hands directly overhead and elbows slightly higher than your shoulders. Slowly pull the band with both hands and extend the arms until your hands are in front of your forehead, squeezing your triceps when your arms are completely straight. Slowly release your hands back to the overhead starting position and do 8 to 12 reps.
Show Instructions
3. Skull Crushers Image Credit: Matt Vittorioso/LIVESTRONG.com
Reps
12
Activity
Resistance Band Workout
Body Part
Arms
Lie down and loop a resistance band around your feet and hold each end in your hands. Start with elbows slightly above the chest. Everything from your shoulder blades down to your heels should be flat on the ground. While gripping the bands, slowly pull your hands toward your forehead, bending your elbows and bringing your hands to about one inch away from your forehead. Squeeze your triceps. Bring your hands and elbows back to the starting position and repeat for 8 to 12 reps.
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Skull crushers hit the long head of the triceps, the largest of your three triceps muscles.
Triceps Kickback Image Credit: Matt Vittorioso/LIVESTRONG.com
Reps 12 Activity Resistance Band Workout Body Part Arms
Anchor the middle of a resistance band to something at hip height. Hold both ends in one hand. Start with one hand and elbow in a right angle with elbow firmly against your torso While holding the bands, begin at the elbow and slowly drive the hand backward — past your hip — until the arm is straight and at an approximately 45-degree angle behind your back. Squeeze the triceps. Pull hand forward, bringing the hand and elbow back into starting position. Do 8 to 12 reps on each arm.
Show Instructions
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Be sure to find a secure attachment for your resistance band before doing these triceps exercises.
Image Credit: Matt Vittorioso/LIVESTRONG.com
Image Credit: Matt Vittorioso/LIVESTRONG.com
Image Credit: Matt Vittorioso/LIVESTRONG.com
Reps
12
Activity
Resistance Band Workout
Body Part
Arms
Anchor the middle of the resistance band to something solid and secure about a foot above your head. Start with hands and elbows in a right angle with your hands in front of your midsection and elbows glued to each side of your torso. Push your hands and resistance band slowly downward until your hands are in front of hips, squeezing the triceps as your arms straighten. Slowly release your hands and band back to starting position and do 8 to 12 reps.
Show Instructions
Image Credit: Matt Vittorioso/LIVESTRONG.com
Reps
12
Activity
Resistance Band Workout
Body Part
Arms
Anchor the middle of the resistance band to something solid and secure about a foot above your head. Start with your hands directly overhead and elbows slightly higher than your shoulders. Slowly pull the band with both hands and extend the arms until your hands are in front of your forehead, squeezing your triceps when your arms are completely straight. Slowly release your hands back to the overhead starting position and do 8 to 12 reps.
Show Instructions
Lie down and loop a resistance band around your feet and hold each end in your hands. Start with elbows slightly above the chest. Everything from your shoulder blades down to your heels should be flat on the ground. While gripping the bands, slowly pull your hands toward your forehead, bending your elbows and bringing your hands to about one inch away from your forehead. Squeeze your triceps. Bring your hands and elbows back to the starting position and repeat for 8 to 12 reps.
Show Instructions
Skull crushers hit the long head of the triceps, the largest of your three triceps muscles.
Anchor the middle of a resistance band to something at hip height. Hold both ends in one hand. Start with one hand and elbow in a right angle with elbow firmly against your torso While holding the bands, begin at the elbow and slowly drive the hand backward — past your hip — until the arm is straight and at an approximately 45-degree angle behind your back. Squeeze the triceps. Pull hand forward, bringing the hand and elbow back into starting position. Do 8 to 12 reps on each arm.
Show Instructions
