Do you want to do the tricep push-up with elastic at home or at the gym? You are in the right place ! Most people who work their arms favor biceps only. This is usually for a simple reason: the definition of the biceps shows more musculature.
However, the triceps are just as important when it comes to training. The triceps are a large muscle, occupying 60% of the mass of an athlete's arm. Therefore, working the triceps is essential for overall arm strength. In this article, learn how to do the tricep extension with a rubber band.
Why choose elastic to work on the triceps extension?
- To work any muscle, you need resistance, which can be found in weights, bodyweight, or resistance bands. When muscles are continuously worked with resistance, small muscle tears form which make room for new muscle tissue.
- The growth of this muscle tissue gives more definition to any developing muscle group. Triceps exercises with elastic should therefore specifically target this area. Hundreds of curls won't work your triceps: you'll need to do specific triceps exercises to build that muscle.
- Compound exercises such as the bench press, shoulder press and push-ups can go a long way. However, isolation exercises will help you take your strength training one step further. Bodybuilders wouldn't waste time doing triceps exercises if that wasn't true. If someone says compound exercises are enough, it's true. But, that's not the way to go if you want fully developed triceps.
- Remember that even powerlifters do isolation exercises to improve their strength. Exercises with compound movements like the bench press and dips, curls don't move your triceps and biceps through their full range, which is crucial for strength and hypertrophy. You need to perform specific triceps exercises if you want big and strong triceps. Not only will you look better in the long run, but your triceps will also allow you to push heavier loads more easily.
- In reality, all you need is something that will resist you. pushups, for example, are a great upper body exercise, and the resistance comes from body weight and gravity. Elastic resistance bands provide the tension needed to replace conventional weights, with many other benefits to boot! And the triceps extension exercise is no exception. It is one of the best arm exercises to do with a rubber band.
Also read: Best triceps exercise: everything you need to know
Performing the triceps extension with rubber band
For this exercise you will need a very long band, but no other equipment is required for the triceps extension with elastic band.
- Stand to your tape. Depending on the length of the rubber band, you can hold onto the center of it or one end. You need to make sure you can hold the extremity or extremities high enough to have a little resistance at shoulder height and a lot of resistance above the head at arm's length.
- Hold the end of the band at shoulder height.Your arm should be bent, elbow pointing down Push the end of the band up toward the ceiling in a quick, smooth motion. Return to the shoulder position. Repeat the desired number of repetitions.
- You can also do this overhead triceps extension. To do this, you'll need some sort of backing to attach your band to. This is a move to isolate and add as much tension to the triceps as possible. Securely attach your band to your cable machine or other stable support. One end should be tied and one end should hang down. Hold the band on the free end with both hands.
- You should hold the band above your head and bend your elbows just under 90 degrees. Lean forward slightly, don't put all your weight on the elastic, but lean enough to feel the tension. Pull the elastic away from you so that your arms are almost straight, then pull it straight inward. A slight pause when the muscle is most tight will increase the results of the triceps extension.
Find out more: 5 essential back row exercises with rubber band
Exercises with rubber band to accompany the triceps extension
Kickback
- To perform the kick back, attach the elastic band to a low point, towards the floor. The anchor should be placed so that your feet are hip-width apart. Your knees should be slightly bent so that your hips are pulled back and your back is in a straight position. To make the right arm, you need to let the tape go straight to that side. Your legs and body will then be at the anchor point.
- Keep your right arm extended at 90° so that your forearm is parallel to the ground. Extend your elbow so that your forearm rises toward the ceiling. To achieve maximum extension, raise your hand as high and straight as possible without rotating your shoulders. This will help you achieve maximum contraction of your triceps.
- Slowly lower your forearm so that it is parallel to the floor again. Then, raise your forearm and step back. Continue like this for about 10-15 reps, then switch to the opposite arm.
- This exercise focuses primarily on your sideways head. However, if your hand is neutral, your long head will also be highlighted. As this is a unilateral exercise, your trunk and hips are used to ensure your stability. You will therefore strengthen the whole body.
Also read: How to effectively build muscle with a rubber band?
Reverse grip bench press
- Place your feet on the floor and wrap the band around your back. Grasp the strip by holding it from below. For more stability, you can place your knees bent and your feet flat on the floor.
- Keep your elbows straight and your hands lower than your chest. This is a firm, inverted grip.
- Stretch your arms up so that they are as extended as possible.
- Slowly lower your arms to your sides. Repeat the exercise for 10 to 15 reps.
An article about it: Top 6 machine chest exercises and their benefits
Side extension
- Stand with your feet at hip level and your spine neutral.Grab the rubber band with your left and right hands. Your right hand will be below the hand, while your left hand will be in position above the hand.
- Your left hand should be raised just below your chest and your right hand should be at your side, near your ribs. The band will be held in place by your left hand, which will remain stationary. Your right hand should be held up to your right shoulder. The elbow will then be completely bent.
- Bend your elbow and stretch your right arm upwards. Next, align your right hand with the floor and bring your right arm up. At the top, contract your triceps. Slowly lower it down and to the side. Continue for 10-15 reps, then switch sides.
- triceps extensions lateral are a unique exercise for the triceps because they use the entire muscle, rather than just the top or bottom . You will be able to strengthen all three heads of your triceps. Your elbows move laterally and your fingers are in grip under the hand.
To know: Biceps triceps program: 12 secrets to strengthen your arms
Superhuman Fit rubber bands for your tricep extensions
To perform your tricep extension exercises with rubber band in the right conditions, you need adjustable resistance bands in order to perform the maximum movement correctly.
The Superhuman Fit Elastic Resistance Bands give you all that: it's a great alternative to weights and other loads to train effectively from anywhere. They help you build muscle strength in your triceps while protecting your joints.
You can easily perform the triceps extensions and variations presented in this article, but also a hundred others for the other muscles of your body! These elastic resistance bands include 5 variable straps to modulate the load from 5 to 75 kg. Install them anywhere, at home, on vacation, outdoors, thanks to the door anchor so that you no longer have any excuse not to train!
For more information: 10 exercises to do with a rubber band
In conclusion on the triceps extension with rubber band
The triceps extension is a key exercise for using this muscle, which represents 60% of your arms. And instead of loading up with weights, opt for a healthier alternative with elastics. You will then be able to bring resistance that will make you sweat just as much, and this, from any place!
Fit Superhuman elastic resistance bands are an excellent choice for working on triceps extensions as well as all other exercises dedicated to the triceps and the rest of your body. So don't hesitate any longer!
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