10 Top Resistance Band Triceps Workout

If you want to sculpt toned, muscular arms, then incorporating resistance band exercises that target the triceps is a must. Resistance bands provide a versatile and effective way to work this important upper body muscle group from home. So, you can do all these exercise at home

In this complete guide, we’ll cover the benefits of resistance band tricep workouts, provide step-by-step instructions for 10 of the best triceps exercises using bands, and share common mistakes to avoid. Let’s get started building bigger, stronger triceps!

Benefits of Resistance Band Triceps Workouts

Resistance bands have become increasingly popular for strength training due to their many benefits:

Portability – Bands take up little space, so you can easily use them anywhere – at home, while travelling, in a hotel room, or outdoors. This makes it easy to get in your tricep workout consistently.

Variable Resistance – Bands provide linear variable resistance, meaning the tension increases as you stretch the band through a greater range of motion. This allows you to overload the triceps effectively through the full movement.

Muscle Activation – Research shows that muscle activation when using bands can be just as high as with dumbbells or machines when proper form is used. Bands can stimulate muscle growth and strength.

Joint-Friendly – The tension of bands is accommodating, placing less stress on joints like the elbows and shoulders compared to weights. This makes them ideal if you have injuries or mobility restrictions.

Affordable – Quality resistance bands are inexpensive compared to purchasing multiple dumbbells or gym equipment. This makes bands accessible for building triceps from home.

Endless Exercise Options – Bands are extremely versatile, allowing you perform endless triceps moves from any angle to hit all three heads – lateral, medial and long.

Now let’s get into the top resistance band tricep exercises you can start incorporating into your workouts!

Also Read: Best 6 Upper Chest Workout With Cable

Top 10 Resistance Band Triceps Workout

Here are the best resistance band tricep exercises to incorporate into your routine 2-3 times per week. Perform 2-4 sets of 10-15 reps for each exercise.

1. Abandoned Dips

The classic dip exercise is a staple for tricep development, but you don’t need a dip station to reap its benefits. Simply hooking a resistance band around your neck and pushing down while keeping your elbows close to your body activates all three heads of the triceps. Adjust the resistance by choosing bands of different thickness.

How to Perform:

• Stand with your feet shoulder-width apart and put the resistance band securely around your neck.
• Hold the band with both hands close to your sides.
• Keep your elbows tucked in and slowly push your arms down, resisting against the band.
• Pause briefly when your arms are fully extended, then go back to the starting position.
• Do controlled reps, focusing on working your triceps the whole time.

Keep your elbows pointed back and torso upright throughout the movement. Lean forward slightly at the bottom to maximize the triceps contraction.

2. JM Press

The JM Press exercise is like using a barbell. You put the band around your back and let your elbows bend back, which works the side and middle parts of your triceps. You can do this exercise on the floor without needing any extra equipment, which is great for simple workouts.

How to Perform:

• Start by putting the resistance band around your upper back and hold the ends with both hands.
• Keep your elbows slightly behind your body and your forearms parallel to the ground.
• Lower your hands toward your shoulders, bending your elbows and moving your forearms toward your biceps.
• Keep the band tight as you do this and really focus on squeezing your triceps at the top.
• Slowly go back to the starting position and do the exercise again for the number of reps you want.

Maintain a close grip and keep upper arms stationary throughout the exercise.

3. Pushups

Change up your regular push-ups by putting a resistance band around your back and doing close grip push-ups. The band adds resistance when you push up, which really works your triceps and helps make them stronger and bigger.

How to Perform:

• Begin in a plank position with the resistance band wrapped around your back and gripped firmly in each hand.
• Keep your hands close together under your shoulders.
• Bend your elbows and lower your body towards the ground while keeping them close to your sides.
• Push back up to the starting position, straightening your arms completely and squeezing your triceps at the top.
• Keep good form and control to work your triceps effectively throughout the exercise.

Perform pushups slowly with control. For added difficulty, walk hands closer together into a triangle position.

4. Tricep Extension

You can do a tricep extension using a resistance band by tying it securely and doing the exercise. When your triceps are fully squeezed, you’ll feel the tension, giving them a good workout. This exercise is great to include in your routine.

How to Perform:

• Secure one end of the resistance band to a sturdy object at waist level.
• Hold the other end of the band with one hand and step away to stretch the band.
• Raise your arm overhead with your elbow bent and your forearm behind your head.
• Straighten your arm upward, fully contracting your triceps.
• Hold for a moment at the top, then slowly lower your arm back down.
• Repeat the desired number of reps on each arm, keeping tension on your triceps the whole time.

Focus on isolating the triceps and maintain fixed upper arms throughout the move.

5. Kickback Variation

Using resistance bands makes kickbacks tougher and better for your muscles. You’ll feel the resistance right from the start of the movement, which really works the back part of your triceps when they’re squeezed, helping them grow stronger.

How to Perform:

• Hold one end of the resistance band in each hand, palms facing up.
• Step onto the middle of the band with one foot and lean forward at your hips, keeping your back flat.
• Bend your elbows, bringing your hands towards your shoulders.
• Straighten your arms backward, fully extending them.
• Squeeze your triceps at the top, then slowly return to the starting position.
• Repeat for the number of reps you want, keeping tension on your triceps throughout.

Squeeze the triceps at the top of each rep. Keep constant tension on the working muscles.

6. Overhead Extension

You can use the band in a special way for overhead extensions. By standing on the band and lifting your hands above your head, you keep your triceps under tension the whole time, which makes them work harder and helps them get stronger.

How to Perform:

• Start by securing the resistance band above your head to something sturdy.
• Hold the band with both hands and step forward to stretch it.
• Stand with your feet shoulder-width apart, elbows bent, and the band held behind your head.
• Straighten your arms upward, fully contracting your triceps.
• Hold briefly at the top, then lower back down slowly.
• Keep your core tight and focus on keeping tension on your triceps throughout the exercise.

Control the motion and keep tension on the triceps throughout the exercise.

7. Push Down Variations

To do a push-down exercise like with a cable machine, you can tie a resistance band to a pull-up bar. Then, move your hands down and across your body in a chopping motion. This works not just your triceps but also involves your whole body and hits your triceps from different directions.

How to Perform:

• Attach one end of the resistance band to a high anchor point, like a pull-up bar.
• Hold both ends of the band and step back to stretch it.
• Begin with your hands at chest level, elbows bent, and palms facing down.
• Push your hands downward, straightening your elbows and squeezing your triceps.
• Keep the band tight throughout and lower your hands back slowly.
• Go back to the starting position and repeat for the number of reps you want, focusing on good form and working your triceps.

8. Push Away Variation

Create an Anchor Point at shoulder height and perform push away variations to effectively target the triceps. Adding a “plus” step further intensifies the exercise, providing added tension and muscle engagement.

How to Perform:

1. Find a middle anchor point for the resistance band, about shoulder height.
2. Wrap the band around the anchor point and hold one end in each hand.
3. Stand facing away from the anchor point with your arms stretched overhead and palms forward.
4. Push your hands away from your body, fully extending your arms and contracting your triceps.
5. Hold this position briefly, then go back to the starting position.
6. For more challenge, step forward with one foot while keeping your arms extended.
7. Repeat for the desired number of reps, focusing on keeping tension on your triceps throughout.

9. Twisting Lunge

Combine tricep training with overall conditioning by incorporating twisting lunges and push away movements with a resistance band. This exercise not only targets the triceps but also enhances total body strength and endurance.

How to Perform:

• Hold the resistance band with both hands at chest level.
• Step forward into a lunge position, keeping your back straight and core tight.
• As you lunge, push your arms overhead against the resistance of the band.
• Return to the starting position by stepping back and lowering your arms.
• Alternate sides and keep doing lunges with overhead presses for the reps you want.
• Focus on keeping good form and working your triceps throughout the exercise.

Keep your chest lifted and abs engaged throughout the exercise.

10. Cobra Push Up

End your tricep workout with Cobra push-ups using a resistance band. Make sure to keep your hands apart and your elbows close to your body to really work your triceps well.

How to Perform:

1. Get into a plank position with your hands wider than shoulder-width apart and the resistance band around your back.
2. Lower your body towards the ground by bending your elbows, keeping them close to your sides and slightly behind you.
3. Push back up to the starting position, fully extending your arms and squeezing your triceps.
4. Pay attention to how your elbows move and keep tension on the band during the whole exercise.
5. Repeat for the number of reps you want, focusing on doing each movement correctly and feeling your triceps working.

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Common Mistakes and How to Avoid Them

It’s important to use proper form with resistance band tricep exercises to work the desired muscle group efficiently and avoid injury. Here are some common mistakes and tips to help:

• Not Keeping Upper Arms Still
• Your upper arms should remain fixed in place during movements like extensions and kickbacks. Don’t allow the elbows to move back and forth.
• Using Momentum
• Avoid swinging or jerking movements. Control the band through slow, focused reps to keep tension on the triceps.
• Improper Hand Position
• Using a parallel or palms-up grip during overhead moves can overemphasize the shoulders. Keep palms facing in.
• Band Placement Too High/Low
• Anchor the band at chest level for most exercises so resistance is even during the motion.
• Overarching Back
• Maintain a straight, flat back during pushdowns. Overarching can strain the lower back.
• No Full Range of Motion
• Maximize triceps activation by completing each rep through the fullest range of motion possible.

Conclusion

If you want to build stronger, more defined arms, incorporating resistance band tricep exercises into your routine is a highly effective training method. Bands allow you to activate all three heads of the triceps through full ranges of motion for optimal muscle growth.

Use this guide of the top resistance band tricep moves and tips for avoiding common mistakes to begin sculpting toned triceps. Train them 2-3 times per week by performing 2-4 sets of 10-15 quality reps of each exercise.

With consistency using proper form and progressively increasing the resistance, you’ll begin noticing bigger, stronger triceps in no time. Resistance bands provide an accessible and efficient way to isolate and strengthen this often-neglected upper body muscle group.

So grab a set of resistance bands and get ready to build bigger, stronger triceps you’ll be proud to show off!

Note: The following exercises are inspired by a video from ATHLEAN-X™. You can watch the full video here for detailed instructions and demonstrations.

Frequently Asked Questions (FAQs)

Q) Can resistance bands build triceps?

A) Yes, resistance bands can be an effective tool for building tricep strength and size. Banded tricep extensions, kickbacks, and pushdowns all provide resistance to load and challenge the triceps through their full range of motion. When paired with proper nutrition, resistance bands can aid triceps hypertrophy.

Q) Can you get bigger arms with resistance bands?

A) Yes, it is possible to build bigger, stronger arms using resistance bands. Bands allow for focused exercises that target the biceps, triceps, and shoulders through full ranges of motion. When combined with challenging progressions and adequate protein intake, bands can stimulate muscle growth in the arms.

Q) Can you get a toned body with resistance bands?

A) Yes, resistance bands can help develop a toned, fit physique. When used properly for full body training, bands can build lean muscle mass while burning fat. Developing a toned body requires resistance training, cardio, and proper nutrition – all of which can be done with bands.

Q) Can you do tricep pushdowns with resistance bands?

A) Yes, resistance bands can be used to perform tricep pushdowns. Anchoring the band overhead and grasping handles attached to the ends of the band allows you to perform pushdown movements to target the triceps through its full range of motion. Bands provide adjustable tension.

Q) Can you build muscle with resistance bands bodybuilding?

A) Yes, resistance bands can be used effectively for bodybuilding and muscle growth. Bands allow you to load muscles through full ranges of motion with eccentric, concentric, and isometric contractions. When combined with progressive overload and proper nutrition, bands can stimulate hypertrophy.