In a brand new video on the Athleene-X channel, energy coach Jeff Cavaliere CSCS offers an in depth description and demonstration of workouts he believes will help you get higher positive aspects in your triceps. All you want is one factor: a resistance band.
Dips are a good way to focus on the triceps, however assuming you do not have entry to the tools wanted for the transfer, Cavaliere demonstrates the way to replicate that sample of motion within the banded standing dip. “Hook the band round your neck, then push down, preserving your elbows at your sides and behind your physique,” he says. “It provides you with good activation of all three heads of the triceps.”
The second train, the banded JM press, recreates the transfer of a dumbbell or barbell press: You merely loop the band round your arms and behind your again, and push up. “It limits plenty of resistance to the higher a part of the press, which actually works a lot of the triceps,” says Cavaliere.
We all know that the triceps work hardest on the higher finish of the rep, so it creates a chance so as to add stress there, which is why Cavalier follows it up with two pushup variations. First, within the banded diamond cutter pushup, loop the band round your again and assume that close-grip place. Then, within the cobra pushup, place your arms additional aside and ensure your elbows keep tightly near the physique.
The subsequent lie is the triceps extension. Repair the band to a low anchor level, lie face up on the bottom and let your arms return above your head. Cavalier notes that you’re going to really feel extra stress on the triceps right here than on the everyday dumbbell model of this train, as a result of the drive of the band is perpendicular to the forearms, whereas the drive with the dumbbells is touring downward in parallel. Entrance.
The subsequent train is the banded kickback. “The fantastic thing about that is, once more, I am getting resistance towards the triceps from this place the place I would not usually in a conventional dumbbell weighted variation,” he says. “I nonetheless have good resistance towards the triceps in that peak contracted state after I get to the highest, making it an awesome choice whenever you’re making an attempt to overload the lengthy head in a totally brief state. makes it.”
The banded overhead extension maximizes stress on the higher finish of the rep the place it’s sometimes misplaced with dumbbells. “For the reason that band is extra stretched, there’s larger stress to get to the highest place, we have now to use extra drive,” he explains.
Subsequent is a banded model of the woodchopper pushdown, which contains some rotational movement into the train. “One of many advantages of with the ability to do that is that you just’re getting extra complete physique energy to have the ability to use a extremely heavy opposing band right here,” he says. “However extra importantly, you’ll be able to transfer that one arm slightly additional behind your physique… the additional the arm goes in extension behind the physique, the longer the top we are able to get from the medial and lateral heads. are concerned with.”
When performing the banded pushaway, Cavaliere provides an additional step. Standing straight and increasing his arms overhead, he places one leg behind him, permitting him to step as much as the top of the motion and maintain the isometric place. He provides that you would be able to get further conditioning advantages from this transfer by switching to a decrease anchor level and including a twisting lunge earlier than the overhead urgent motion. “If you need to practice your triceps, you do not all the time should do it in isolation,” he says.
Philip Ellis is a contract author and journalist from the UK who covers popular culture, relationships and LGBTQ+ points. His work has appeared in GQ, Teen Vogue, Man Repeller and MTV.