10 Best Tricep Exercises with Bands (+ Sample Workout) for Sculpted Arms
Are you on a quest for stronger, more defined triceps without the need for bulky gym equipment? Look no further than resistance bands! These portable and versatile tools are perfect for targeting your tricep muscles and achieving impressive results right from the comfort of your home or gym. In this comprehensive guide, we'll unveil the top 10 tricep exercises using bands, complemented by a sample workout routine to kickstart your journey toward sculpted arms. Plus, we'll provide clear visuals with step-by-step instructions to ensure you perform each exercise with proper form.
1. Overhead Tricep Extension
- Secure the resistance band under your feet and hold one end with both hands.
- Extend your arms overhead, keeping elbows close to your ears.
- Slowly lower the band behind your head by bending your elbows.
- Straighten your arms to return to the starting position and repeat.
2. Tricep Kickbacks
- Stand on the middle of the resistance band and hold one end in each hand.
- Bend your knees slightly and hinge forward at the hips.
- Keep your elbows close to your sides as you extend your arms straight back.
- Squeeze your triceps at the top of the movement, then return to the starting position and repeat.
3. Tricep Pushdowns
- Attach the resistance band to a high anchor point.
- Grip the band with both hands, palms facing down, and elbows at your sides.
- Push the band down until your arms are fully extended, then return to the starting position and repeat.
4. Close-Grip Band Press
- Anchor the resistance band behind you at chest height.
- Grip the band with both hands close together, palms facing each other.
- Press your hands forward until your arms are fully extended, then return to the starting position and repeat.
5. Tricep Dips with Bands
- Loop the resistance band around a stable surface above your head.
- Hold one end of the band in each hand and lower your body into a dip position.
- Press through your palms to push yourself back up to the starting position and repeat.
6. Band Overhead Tricep Stretch
- Hold one end of the resistance band in your hand and raise it overhead.
- Bend your elbow and reach down your back with your other hand to grasp the band.
- Gently pull the band downward to deepen the stretch in your tricep.
- Hold for a few seconds, then switch arms and repeat.
7. Band Skull Crushers
- Lie on your back with knees bent and feet flat on the floor.
- Hold one end of the resistance band in each hand, arms extended straight up.
- Bend your elbows to lower the bands towards your forehead, then extend your arms to return to the starting position and repeat.
8. Tricep Rope Extensions
- Attach a rope handle to the resistance band.
- Hold one end of the rope in each hand and extend your arms in front of you.
- Keeping your elbows stationary, pull the rope apart and down until your arms are fully extended, then return to the starting position and repeat.
9. Band Tricep Pulldowns
- Anchor the resistance band above your head.
- Hold one end of the band in each hand and step back to create tension.
- Pull the band down towards your thighs, keeping your elbows close to your sides.
- Return to the starting position and repeat.
10. Band Tricep Squeeze
- Hold one end of the resistance band in each hand, arms extended out to the sides.
- Bring your hands together in front of your chest, squeezing your triceps.
- Return to the starting position and repeat.
**Sample Workout Routine:**
- Overhead Tricep Extension: 3 sets of 12 reps
- Tricep Kickbacks: 3 sets of 10 reps per arm
- Tricep Pushdowns: 3 sets of 15 reps
- Close-Grip Band Press: 3 sets of 12 reps
- Tricep Dips with Bands: 3 sets to failure
Incorporate these exercises into your routine for a challenging and effective tricep workout that will leave you with sculpted arms. Ready to get started? Check out the World's Best Workout Equipment by Schiek, and take your arm training to the next level!
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