Band Tricep Workout
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Use the following exercises to help strengthen and develop your tricep muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! |
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Beginners should aim to work through the first 4 exercises, ideally 1 -2 times per week, having at least two rest day between sessions. Intermediates aim to work through the first 6 - 8 exercises - Advanced aim for all 8 exercises, ideally 1 -2 times per week, having at least two rest day between sessions. Use the record sheet to record your reps, - you should aim to perform 8 - 12 reps for 1 - 2 sets (Beginners / Intermediates) - 2 - 3 sets for Advanced. |
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BAND KICK BACKS |
SUPINE BAND EXTENSIONS |
REVERSE GRIP PULLDOWN |
1 ARM STANDING EXTENSION
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Aim to keep your high and by your sides throughout the exercise. |
Focus on a full range of movement - keeping the elbows high . |
Keep your elbows by your sides - palms facing upwards throughout. |
Focus on keeping your elbow pointing upwards - support with other hand. |
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PRONE TWO ARM KICK BACKS |
SEATED TWO ARM EXTENSION |
STANDING ACROSS BODY |
PRONE FLOOR EXTENSIONS |
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Attach band to secure object at head height. Keep elbows by sides. |
Work through full range of movement. Attach band securely. |
Keep elbow high - take hand from center of body out to your side. |
Attach band securely at ground level - focus on keeping your elbows high. |
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www.netfit.co.uk
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