Well-developed triceps don’t just look good: they are essential for building upper-body strength, improving range of motion between the arms, shoulders and elbows, and balancing out those biceps you’ve been prioritising for years.
With that in mind, Kollins Ezekh – PT, life coach and founder of Built By God – created the following resistance band triceps workout to increase strength, stability, range of motion and flexibility.
Do each exercise back to back, with minimal rest between moves. Once you’ve completed one round, rest for no more than 90 secs, then go again for a minimum of 2 more rounds.
1a. Resistance Band Press-Up
Rest: Straight into 1b
- Start in a plank position, placing hands slightly wider than shoulder-width apart, with the resistance band behind your back and around your palms.
- Bend your elbows and lower your chest towards the floor.
- Pause just above the floor and press back up to the start position.
1b. Resistance Band Standing Close-Grip Press
Rest: Straight into 1c
- Stand feet shoulder-width apart with the band behind your back at chest height.
- Hold each end of the band in your hands and extend your arms straight out, pressing the band in front of you.
- Return to the start position.
1c. Resistance Band Triceps Dip
Rest: Straight into 1d
- Place hands behind you on the floor, with band extending over your hips and and the band’s ends anchored in each hand.
- Keep your shoulders back and chest open, while extending your legs.
- Initiate the movement by bending your elbows.
- Lower your body to the floor, pause, and slowly raise your body back up until your arms are straight
1d. Resistance Band Skull Crusher
Rest: Straight into 1e
- Lie flat on the floor with your feet flat on ground, and secure one end of the band under your heels, up the side of your body and behind your shoulder blades.
- Holding the other end of the band, raise your arms straight above your shoulders.
- Slowly lower both arms back towards your head and lift your arms back to the start position.
1e. Resistance Band Triceps Pull-Down
Rest: Straight into 1f
- Anchor one end of your band to a door or pull-up bar, while standing with your feet shoulder-width apart.
- Slightly leaning forward, hold the other end of the band and extend your arms straight down, returning to the start position.
1f. Resistance Band Overhead Triceps Extension
Rest: Straight into 1g
- Anchor one end of your band to a door or pull-up bar and stand with your feet in a staggered stance.
- Hold the other end of the band above your head, keeping your core tight and back flat.
- Slowly extend your arms and the band straight in front of your head.
1g. Resistance Band Tricep Kickback
Rest: Straight into 1h
- Hold the band behind your back, with your heels anchoring one side of the band to the ground.
- Bring your elbows up so upper arms are parallel to the floor.
- Fully extend your arms with the other end of the band straight out behind your back and return to the start position.
1h. Resistance Band Single-Arm Overhead Extension
Rest: 90 secs
Sets: Repeat the circuit 2-3 more times
- Grab the band by both ends behind your back.
- Extend the top arm up behind your head, while the other hand holds the opposite end of the band securely at your lower back.
- Complete one side before switching.