Training your triceps is a crucial part of growing and carving your arms. Whether you are a workout enthusiast or forming your first training plan, the workouts below will help you meet your fitness goals.
band side triceps extension
To perform the band side triceps extension, start by securing your band to a sturdy post or door handle at chest height. Stand sideways to the anchor point with your feet shoulder-width apart.
Hold the band with the hand that is furthest from the anchor point. Your arm should be bent at a 90-degree angle, with your elbow close to your side and your forearm parallel to the floor. This is your starting position.
Next, extend your arm straight out to your side, keeping your elbow stationary. You should feel a contraction in your triceps as you do this.
Hold this position for a moment, then slowly return your arm to the starting position. This completes one repetition.
Perform your desired number of repetitions, then switch sides and repeat the exercise with your other arm.
Remember to keep your core engaged and your back straight throughout the exercise. Also, ensure that the movement is controlled and that you're not using momentum to swing your arm.
This exercise is great for targeting your triceps, but it also works your shoulders and core to a lesser extent. Adjust the resistance of the band as needed to suit your fitness level.
band close-grip push-up
To perform the band close-grip push-up, start by finding a flat, open space where you can lay your band down.
1. Place the band on the floor and get into a high plank position, with your hands directly under your shoulders. Your feet should be hip-width apart.
2. Position your hands on the band so that they are closer together than they would be for a regular push-up. Your thumbs should be touching or nearly touching. This is your starting position.
3. Lower your body towards the floor, keeping your elbows close to your body as you descend. Ensure your body remains straight and your head is in alignment with your spine.
4. Push your body up, extending your arms fully but without locking your elbows. As you push up, press against the band to add resistance.
5. Lower your body back down to the starting position, maintaining control and resisting the pull of the band.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain stability and protect your lower back. The band close-grip push-up primarily targets the triceps, but also works the chest and shoulders.
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