Are you looking for tricep exercises with elastic to do at home or at the gym? You are in the right place ! Most people who work their arms want to have muscled biceps. It's usually for a simple reason: bicep definition shows more muscle.
However, the triceps are just as (and maybe even more!) crucial when it comes to training. The triceps are a large muscle, occupying 60% of the mass of the arm of athletes. Therefore, working the triceps is essential for overall arm strength. In this article, discover the best exercises for triceps with rubber band !
Why choose the right exercises for triceps with rubber band
To work any muscle, you need resistance, which can be found in loads, body weight or the resistance bands. When muscles are continuously worked with resistance, small tears in the muscles form which make way for new muscle tissue.
The growth of this muscle tissue gives more definition to any developing muscle group. tricep exercises with rubber band 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. It's a common misconception that to work your triceps or any other upper body muscle, you need weights.
In reality, all you need is something that will resist you. Push-ups, for example, are a great upper body exercise, and the resistance comes from body weight and gravity. Resistance Bands provide the tension needed to replace traditional weights, with many other benefits!
In parallel, do not hesitate to read: Top 8 bodybuilding exercises with a rubber band
The 7 best triceps exercises with rubber band
Pushdown
You will need a stable cable machine, pull-up bar, or other very sturdy piece of furniture for this triceps exercise with rubber band, as well as a long resistance band. Attach the elastic to your machine or support. Make sure one end is firmly attached and the other is hanging down.
Hold one side with each arm so that the band becomes taut. Your arms should be at a 90 degree angle. Pull fairly quickly to each side until your arms are straight. For more resistance, you can pause at the bottom, before bringing your arms back to a 90 degree angle. Do your target number of reps. This move will be more difficult with a resistance band, as your muscle groupis constantly under tension.
In parallel, do not hesitate to read: Top 5 arm exercises at home in bodybuilding
Tricep extensions
Again, you will need a very long band for this exercise, but no other equipment is required for this triceps exercise with rubber 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 heightand a lot of resistance overhead at end of arm.
Hold the end of the band at shoulder height Your arm should be bent, elbow pointing down. Push the end of the tape toward the ceiling in a quick, smooth motion. Return to the shoulder position. Repeat the desired number of repetitions.
For as much information as possible: Review on weight lifting elastics: Effective or not?
Overhead Triceps Extensions
You will need some sort of support to attach your band to for this tricep exercise with elastic. This is a fantastic move for isolating and adding as much tension to the triceps area as possible! Securely attach your band to your cable machine or other stable support or piece of furniture.
One end should be tied and one end hanging 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 slightly forward, don't put all your weight on the bungee 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. As with other exercises, a slight pause when the muscle is most tense (when your arms are almost straight) will increase the results of the exercise!
For as much information as possible: How to build your back muscles at home with elastic resistance bands?
Tricep pull
This triceps exercise with rubber band requires nothing more than a long resistance band. It's a simple but effective movement, as long as you have enough room to stand up straight. So stand up straight, holding your resistance band parallel to the ground at shoulder height.
Place each hand near the end where the band is taut but not yet stretched. The ideal positioning is slightly wider than your shoulders. Your arms should also be parallel to the floor and bent at the elbow. Keeping your hands steady at shoulder height, spread the ends of the band apart as you straighten your arms. Once your arms are straight, return to your original position. Repeat in sets of 10-20, for as many sets as you want.
In parallel, do not hesitate to read also: How to use bands elastic bands in bodybuilding?
Triceps Kick Back
This is one of the classic triceps exercises with a resistance band and mimics the popular dumbbell alternative. You will need a long resistance band. To perform this triceps exercise with rubber band, place your left foot in the center of the band and step your right foot back, as if you were about to do a lunge.
Lean forward slightly and keep your back flat. Standing in this position, bend and straighten your elbows, keeping your triceps engaged the entire time. Repeat for the desired number of repetitions. We recommend 20 per set.
Overhead stretches
This move is similar to the tricep pull-up, and it's just as easy to perform if you're short on space. You just need a resistance band (preferably long, but short bands will also work for this) and enough standing space.
To perform this triceps exercise with rubber band, stand up straight, with your abs engaged. Hold your band at each end, arms extended at arm's length above your head. Spread your arms and as they move, make sure the band goes behind your head. Once your arms are fully stretched, return them to their original position. Repeat approximately 20 times, for desired amount of sets.
Bow and Arrow Moves
This last exercise for triceps with rubber band is pretty easy. It not only works your triceps, but also your chest and shoulders. This is one of the best triceps exercises with short resistance bands. Stand up straight and engage your abdominal area. Straighten one arm and hold the resistance band at the end.
Hold the rubber band with your other arm, which should be bent. Make sure you are holding it in a position where the band is taut, but without tension. The tape should be across your body, parallel to the ground. Pull up on the resistance band with your bent arm until it's straight. Then return to the original position. Repeat for 10-20 reps and your target number of sets.
For maximum advice, do not hesitate to also read: Top 10 exercises with elastiband to train at home!
The right accessory for your triceps exercises with rubber band
To perform your tricep exercises with elastic in the right conditions, you need versatile and adjustable resistance bands in order to perform the maximum movement with the right form of execution.
Our Resistance Resistance Bands™ give it all to you: it's a great alternative to weights and other weights for working out from home. self effectively. They help you build muscle strength in your triceps while protecting your elbow and wrist joints.
You can easily perform the 7 exercises presented in this article, but also a hundred others for the other muscles of your body! These resistance bands include 5 variable elastic straps to modulate the load from 5 to 75 kg. Install them anywhere in your home with the Door Anchor to train even in small spaces.
Summary: Exercises for triceps with rubber band
Tricep exercises with rubber bands increase arm muscle mass and volume, almost more than bicep exercises! You can do them absolutely anywhere with this weight training accessorylight and practical.
Don't hesitate to turn to our Musculation Resistance Bands™ if you are looking for a versatile model providing you with resistance up to 'to 75 kg at home! You will quickly understand that the good exercises for triceps with rubber bands will change everything in terms of results.
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