Resistance bands range in strength from extra light to extra heavy. These color coordinated training tools get stretched in various directions to work every part of the body. If you want to specifically target your triceps, you need to do elbow extension exercises. This is the motion that is generated when the triceps contract.
Overhead Extensions
Overhead triceps extensions work your triceps from a standing position with your feet shoulder width apart. While holding the band in your right hand, raise your right arm straight above your head and let the slack of the band hang behind your back. Grasp the band in your left hand, wrap it around a few times and position your left arm tight to your side. Keeping your upper right arm still, bend your elbow and lower your hand behind your head. Steadily push up and contract your triceps muscles. After doing a set of reps, switch sides.
If you have bands with handles, grasp the cord part of the bands to do this exercise. With either kind of band, increase the resistance by wrapping the ends around your hands a few extra times.
Two-hand Overhead Extensions
Two-arm overhead extensions are performed from a standing position with your feet placed on the center of the band. While holding the handles or ends of the band straight overhead, bend your elbows to lower your arms behind your head and push them back up. When doing this, keep your upper arms still and close to your ears. If you need more resistance, place your hands lower on the band. Another option is to grasp the ends of the band or the area right under the handles with both hands and overlap your fingers. Then push straight up in the air as if you were holding a dumbbell vertically.
Kickbacks
Tricep kickbacks work your triceps from a bent over position. While standing on the band with your feet hip-width apart, hold the handles or ends in your hands and bend over until your back is approximately parallel to the floor. Slowly raise your upper arms until they parallel the floor, then push backward with your hands until your arms are extended. Slowly return to the starting point and repeat. When doing these, keep your palms facing in.
Lying Tricep Pushdowns
Triceps pushdowns require a door or table leg. After fastening the center of the band to the table leg or door at knee height, lie on your back with your head facing the band. Grasp a handle or end in each hand, raise your upper arms and bend your elbows 90 degrees. Your lower arms should be pointing behind you at this point. Keeping your upper arms still, push the band forward and contract your triceps. Slowly move your arms back to the starting position and repeat.
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