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Resistance Band Exercises for Triceps

by
author image Sylvie Tremblay, MSc
Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech.
Resistance Band Exercises for Triceps
A woman uses a resistance band to work her triceps. Photo Credit Paul Burns/Blend Images/Getty Images

Overview

The triceps, the muscles that run along the back of your upper arms, are made up of three muscle heads that work together to straighten your arm at the elbow. Using a resistance band to tone your triceps allows you to train the muscle from a range of angles, and performing compound and targeted tricep exercises using a resistance band will help you develop toned upper arms. Introduce tricep toning exercises into your fitness routine three times a week.

Tricep Resistance Band Push-Up

Tricep push-ups with a resistance band will tone your upper body and abs while targeting your triceps. Place the resistance band around your shoulders, holding the end of the band in each hand. Get into plank position on your hands and toes, with your hands placed shoulder width apart. Adjust your grip on the band until you feel resistance from the band across your shoulders.

Lower your torso down until your chest is a few inches above the ground, keeping your elbows at your side to target your triceps. Move against the resistance of the band as you push yourself back up into starting position to complete one rep. Perform three sets of 12 to 15 reps.

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Tricep Press with Band

The tricep press with a resistance band is an effective way to target and tone your tricep muscles. Place the resistance band around your shoulders, holding the end of the band in one hand. Lie on your back with your knees bent and the soles of your feet on the ground. Keep your elbows at your sides, with your elbow bent at 90 degrees so your hands point towards the ceiling. This is your starting position.

Squeeze your triceps and raise your hands straight up towards the ceiling, making sure your arms do not move out to the side away from your body. Slowly lower back down to starting position. This is one rep-complete three sets of 12 to 15 reps.

Tricep Kickback with Band

The tricep kickback using the resistance band targets your triceps to tone the back of your arms. Get on your hands and knees on the ground, holding the resistance band in your right hand, while holding the band down under your left hand to provide resistance. Lift your right hand, keeping your elbow at your side an inch above your torso, with your elbow bent at 90 degrees. This is your starting position.

Use your triceps to straighten your right arm keeping your elbow raised to isolate your tricep muscle. Hold this position for a second, and then slowly return to the starting position. Perform three sets of 12 to 15 reps on your right arm, then repeat on the other side.

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References

Demand Media