THE BEST BAND-ONLY TRICEPS WORKOUT

Bands are inexpensive, lightweight, versatile, and ideal for training triceps. We’ve made this routine customizable to whatever bands you have available. Regardless of the tension or the design, you’ll get adequate work to make your triceps grow.

HOW IT WORKS 

When trainers write workouts for clients they haven’t met (in this case, you), they often prescribe doing reps for a certain amount of time. So whether an exercise is easy or hard for you, you’ll be able to get something out of it (i.e., you’ll do more reps if it’s easy and fewer if it’s hard). The band exercises we’re giv ing you work that way , and body -weight training makes up the rest.

DIRECTIONS

Perform the exercise pairs (marked “A ” and “B”) as supersets. So you’ll do a set of A and then a set of B before resting. Repeat for all the prescribed sets. 

1A DIP

SETS: 4 REPS: 10 REST: 0 SEC.

Use dip bars if available, or place your palms on a bench or chair and extend your legs in front of you. Lower your body until your upper arms are parallel to the floor, but no lower. Extend your elbows to come up.

 

1B TRICEPS EXTENSION

SETS: 4 REPS/TIME: 30 SEC. REST: 90 SEC.

Attach the band to a sturdy overhead object and grasp the free end (or handles) with both hands. Tuck your elbows to your sides and extend your elbows to lockout.  

2A CLOSE-GRIP PUSHUP

SETS: 4 REPS: 20 REST: 0 SEC.

Get into pushup position with your hands inside shoulder width. Keeping your abs braced, lower your body until your chest is just above the floor and then push up. For an advanced workout, use the band for resistance by wrapping it around your back and holding an end in each hand.  

2B DOUBLE-BAND TRICEPS EXTENSION

SETS: 4 REPS/TIME: 30 SEC. REST: 90 SEC.

Set up as you did for the triceps extensions, but attach a second band to the loop of the first one. Grab the ends of the second band and perform triceps extensions with a slight bend in your hips