The triceps muscles are the two muscles that make up the back of your upper arm. These muscles are heavily involved in pushing and pulling motions. Using stretch cords makes it easy to mimic the weighted exercises that isolate the triceps in the gym. Stretch cords also are easy to travel with, making them an ideal accessory for your vacation or business trip workout routine. Stretch cords come in a variety of strengths, from easy to challenging. Yellow typically denotes light resistance, green is the next level up, then red, blue and purple.
Overhead Triceps Extension
Step 1
Stand with your feet hip-width apart. Brace your core, wrap the cord around your right hand and lift it above your head, letting the cord dangle behind your back.
Step 2
Wrap the cord around your left hand, holding it down at your side, arm fully extended. Feel the cord resist the movement and adjust the resistance as necessary.
Step 3
Lower your right hand behind your head, keeping your head still and your elbow bent and close to your head. Lift your right hand back up until straight.
Step 4
Repeat 12 times and switch sides.
Triceps Pushdown
Step 1
Secure the cord to an immovable object high on a wall so the ends dangle down on either side.
Step 2
Hold the cords in either hand, with your upper arms parallel to your body and elbows bent at 90 degrees. Step back until you feel resistance.
Step 3
Stand with your feet hip-width apart and brace your core.
Step 4
Press the cords back and behind you. Keep your wrists straight. Press back until your arms are straight behind you, pressing back as far as you can without moving your torso forward.
Step 5
Return to the starting position and repeat 12 times.
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