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Do you think resistance bands are just a temporary replacement for cable exercise? You are wrong.
It’s true that resistance bands are a great option for limited workouts, but they also offer some unique benefits. Here are five triceps exercises that you should try.
1. Dual band triceps extension
Using two straps can get you in a good position to hit your triceps hard while better aligning the force through your elbows.
Keeping your hands in the ligaments gives you added comfort and a “grip-free” feeling when bursting your triceps. Throw up some straps (a rack, a chin-up bar, a door anchor) and get to work.
2.Dual band triceps pushdown (front bands)
As opposed to using a single band, this technique is more suitable when your triceps are crying out for more weight. Most find these more convenient than just a single (thicker) ribbon. The high resistance also feels a bit smoother.
Performing sets of hundreds of ligament triceps exercises can have benefits that we’ll cover in just a minute, but sometimes you just want to get heavy. With two bands, the weight hits you just right to give your triceps what it needs.
3.Dual band triceps pushdown (bands behind)
Change the angle of your ligaments to change the feel. Here the bands come from a corner behind you instead of in front of you. From this direction the ligament will load your triceps up a little more. This is where ribbons usually fall short compared to cables, but it’s still a good move.
4. Inside band tricep pushdown
Raise the belt, then step forward. These are somewhere between a pushdown and an expansion. This means that you will get some of the benefits of both.
There’s a greater sense of tension even when the band wears off. This will help keep the tension more constant. It also does a great job of pumping some blood into your triceps.
5. Banded Tate Triceps Extension
Tate presses are a great option for general triceps development and arguably one of the most highly targeted triceps exercises for limiting elbow strain when performed with cables or straps.
You will also notice the angle of the band relative to your arm and how this allows for increased tension throughout the movement. Clip the straps up or bring them down for an angle change.
Programming for your goals
For triceps lockout strength
Go hard and try “grippy” variations or toss some Fat Gripz on the belts to feel good. Try 3-4 sets of 8-10 repetitions as auxiliary work.
Grow bigger triceps
Pick one of the variations above and focus on pushing hard on each rep, even when the tape resistance is at its maximum. Chase a pump at the end of a 2-4 set workout of 12-30 repetitions.
To restore the tissue
Heavy workouts can hit your elbows. Use tapes to pump lots of blood around these avascular tissues and encourage recovery. Aim for 100 repetitions in as few sets as possible and with as little rest as possible. For example, you could do 40 reps the first time, then take a few breaths before hitting another 25, and so on. You get a great pump and your elbows will thank you later.
Related: The Big Arms Blueprint
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