This quick 10 min, 3 exercise resistance band tricep workout will blast your triceps, and will definitely help you to build strength and get that chiseled look!
I've chosen these 3 exercises specifically to isolate and target all 3 heads of the triceps muscle group with maximum efficiency throughout the whole range of motion.
All you need is a few resistance bands for this workout, and a single anchor point.
Exercise List:
1. Diamond Banded Pushups [3 sets | 8-10 Reps ]
- This is a compound exercise that will engage your chest, delts, and triceps together, and will allow for the use of increased resistance to help build strength and mass. By placing your hands together in a diamond position, we will be able to focus the majority of the work to the triceps. Adding a band will allow you to get even more resistance, and really force some blood into your triceps and get them working!
2. Standing Tricep Extension [2 sets | 10 Reps + Rest/Pause Set]
- This exercise isolates the triceps muscle group by totally focusing on flexion and extension of the elbow joint, and nothing else. The band configuration also places the resistance directly in line with the path of motion for maximal efficiency and triceps engagement. Doing this exercise bilaterally (with both arms together) will further isolate the triceps by removing a lot of the core stabilization muscles required in the single arm version of this exercise. Furthermore, the addition of the rest pause set, will greatly increase muscle hypertrophy and fully exhaust the muscles.
3. Single Arm Overhead Tricep Extension [2 sets | 15-20 Reps ]
- This exercise is another variation that will isolate the triceps by focusing solely on the flexion and extension of the elbow joint. We've changed up the anchoring position a bit to help target the upper head of the triceps more.
How to do a Rest/Pause Set.
Here's the breakdown for a single Rest/Pause Set
Use the top weight or resistance level from your previous set.
Do 3 mini-sets like this:
1. Get as many reps as you can until failure
2. Rest for 15 deep breaths
3. Another mini-set doing reps until failure.
4. Rest for 15 deep breaths
5. One final mini-set doing reps until failure
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Our Preferred Equipment:
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Wall Anchors:
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Anchor Straps:
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10 Min Resistance Band Tricep Workout: 3 Exercises for Chiseled Arms!
#ResistanceBandTricepWorkout #clenchfitness
