Believe it or not, a strong upper body doesn't just consist of bulging biceps and chiseled pecs. Your triceps are important too. But maybe (like most people), you're not confident about hitting the gym right now and one set of dumbbells doesn't fit your budget (or they're all sold out). But there is not nothing to worry!
Resistance bands can be just as effective as dumbbells, especially now during the pandemic. They are easier to store, more versatile, and more cost-effective than dumbbells, making them a better option for workouts at home.
But like any equipment, it is important to use them in the right way to get the desired results. The key to using resistance bands is to make sure you are using the correct tension. If the movement is too easy and you don't really feel tension in your triceps, the band is most likely too light.
On the other hand, if you are struggling to pull the band without compromising your technique, then the tension on the band is probably too heavy. Therefore, the key is to stay in a tension range that offers enough challenge for your triceps without losing technique.
4 resistance band exercises for toned triceps
Triceps curl
- Anchor the center of the resistance band to something solid and secure it one foot above your head.
- Start with your hands and elbows at a right angle with your hands in front of your midsection and your elbows tucked on either side of your torso.
- Push your hands and the resistance band slowly down until your hands are in front of your hips, squeezing your triceps as your arms stretch.
- Slowly release your hands and band back to the starting position and do 8 to 12 reps.
Overhead Triceps Extension
- Anchor the center of the resistance band to something solid and secure it one foot above your head.
- Start with your hands directly above your head and your elbows slightly higher than your shoulders.
- Slowly pull on the band with both hands and extend your arms until your hands are in front of your forehead, squeezing your triceps when your arms are completely straight.
- Slowly release your hands to the starting position above your head and do 8 to 12 reps.
Skullbreaker with band
- Lie down and wrap a resistance band around your feet and hold each end in your hands.
- Start with your elbows slightly above your chest. Everything from your shoulder blades to your heels should be flat on the floor.
- While grasping the bands, slowly pull your hands towards your forehead, bending your elbows and bringing your hands a few inches away from your forehead. Squeeze your triceps.
- Return your hands and elbows to the starting position and repeat for 8 to 12 reps.
Triceps kick
- Anchor one half of a resistance band to something at hip height. Hold both ends in one hand.
- Start with one hand and elbow at a right angle with the elbow firmly against your torso.
- While holding the bands, start at the elbow and slowly lead the hand back, past the hip, until the arm is straight and at an angle of about 45 degrees behind the back. Squeeze your triceps.
- Pull your hand forward, bringing your hand and elbow to the starting position. Do 8 to 12 reps on each arm.
