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Build Big Triceps with Bands (NO WEIGHTS)

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Rating: 4.5; Vote: 2

If you want to build big triceps with bands and didn t think it was possible, then this is the video for you. Here, I am going to show you the best way to build bigger triceps using just resistance bands and no weights. In times of gym closures and an increase in the number of people doing home triceps workouts, having a resource for the best band exercises for triceps is going to help you to meet your goals without having to compromise. All of these triceps exercises can be done with one to two sets of resistance bands. It is a good idea to have varying resistance levels of them so you can introduce more exercises. The first exercise shown is the banded standing dip. While you can certainly use a band as additional resistance when performing an upright dip (either using dip bars or a kitchen counter corner) the benefit of this exercise is to mimic the dip movement without needing somewhere to suspend yourself in air. Using a heavier resistance band will allow you to overload your triceps even more. The next triceps exercise is the banded JM press. A great exercise that can be performed with a barbell or dumbbells can also be accomplished using nothing but a resistance band. An added benefit of this version of the exercise is that you don t even need a bench to do it; you can simply wrap the band around your back and lay on the floor. Some of the best triceps exercises you can do are bodyweight based, such as pushup variations, but what if you could make those exercises better? Well we can do just that by adding a band to include some extra resistance on those movements. With the diamond cutter pushup, we can do just that by wrapping a band around our back and getting down to the floor. Make sure to keep those elbows tight your body as you perform each rep in order to get the most out of the triceps. One of my favorite triceps exercises, the db lying triceps extensions, can actually be modified to fit our needs as a banded triceps exercise too. To perform the banded lying extensions, lay on the ground with the band attached to a low anchor point, and allow the arms to extend back over your head. When you reach the top portion of the rep, you will feel more tension on the triceps than normal as the resistance of the band is acting perpendicular to the forearms whereas in the standard version, the weight of the dumbbells and gravity are acting parallel to the forearms. Amongst exercises for triceps, the kickback is not beloved by all. However, the banded kickback shouldn t be overlooked. With an overload of resistance from the band on the long head of the triceps in its peak contracted state, this banded exercise allows for a new opportunity for triceps growth. The banded overhead extension takes the db power bomb exercise and introduces a difference in the resistance curve of the exercise that makes it worth trying. When performed with a dumbbell, there is less tension on the triceps when at the top end of the exercises. However, when doing it with a band, the resistance is greatest at the top, making it the perfect compliment to an already great exercise. The banded woodchopper pushdown allows not only for extra body english to use heavier-resisted band, but also allows you to get your arm further back behind your body - giving the opportunity for greater contraction on the triceps. It s a great way to mimic a heavily weighted triceps pushdown with a little extra benefit. The banded pushaway plus takes the triceps pushaway and adds a little extra to it. Once you reach the overhead position, hold your arms there and take a step away from the band. This added isometric overload on the triceps is a great way to add a little extra resistance to an otherwise good option. We can take the same exercise and add in a little extra conditioning effect with a very dynamic movement called the twisting lunge and pushaway. Use a low anchor point, lunge, and press. This will not only hit your triceps but will also give you more global conditioning benefits as well. One of my favorite bodyweight options for hitting the triceps is the cobra pushup, but adding a band makes it that much better. Adding that extra resistance with the band overloads the triceps further to stimulate hypertrophy.
Date: 2022-10-06

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Comments and reviews: 15

Joseph
Kickbacks are awesome and valuable. If you know how to use your hamstrings properly, you can get really good leverage for the kickback. I'm 5'6 and 144 lb and I do these with 35 lb dumbbells but now with the microgainz add on plates so I can realistically reach half my body weight for 12 reps and 4 sets with a small pause. This exercise is one of the best when it comes to getting a better lockout with the deadlift because you feel your lats and your triceps working together beautifully
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sport
I have a resistance band tied to the top of my wall mounted pull-up bar. I just do a couple of sets every day. For some reason I can get a really strong mind-muscle connection with this particular set-up. And the cumulative effect is astonishing. My resistance bands are tubes, though, so I can't really do most of this other stuff with them. The damn things slide up and down all the time if I try to wrap them around my back.
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JeremyC
Hey Jeff hope you are doing well, your videos have helped me so much personally and I wanted to thank you for that. Anyway, my question is how did your approach to training change as you aged? Like your programming, or whether you were focusing on strength or hypertrophy. Since I'm still young I wanna know what I can do now to make my body bulletproof in the future.
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Rishi
i had ac joint dislocation. i can see physically joint where collar bone join is little downward in injured shoulder than the normal shoulder. It occurred while playing cricket bowling and throwing. I am finding it impossible to rehab fully. whenever i start playing after pain end while rehabilitation for months it happen again within months. What should i do?
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ATHLEAN-X
FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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Livin
Hey Jeff. I ve been doing facepulls and noticed I am able to tighten up my whole body while doing them to the point where I can feel it in my glutes. i know you encourage this while doing pull ups but does the same apply to face pulls or do I want to isolate the arms and back so I can load more weight. in trying to fix my dowagers hump
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mirko
I'm using bands for a long time, in a combination of weight (for progressive overload of about 10 reps) immediately followed by a to-failure metabolic stress band exercise of about 12 reps. so, 2 exercises only, at maximum effort possible, for every muscular group. I'd like to see a your choice of this kind of work out.
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Syeikha
Hey Jeff, I wanna grow my shoulders because they're pretty stubborn to grow. Should I specialize and focusing my volume and intensity to my shoulders? If so, how many weekly sets do I have to do to grow my shoulders and to maintain any other muscles?
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Karel
Jeff, do you recommend the 10 Best Mobility Flexibility Drills (PRE-WORKOUT) before every workout? Or can one mix it up with example a 10min run, rope jump, rowing every second day? I'm currently doing your Max Size program.
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The
Are there any exercises to avoid doing in the same workout. I did some dead lifts completed my sets. Then tried to do some pull ups and chin ups. I could hardly do any. I could hang from the bar but could not lift my body.
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Jordan
Hey Jeff, great video. I wanted to know how frequently to perform failure sets to ensure that you reach a high level of intensity and stimulate muscle growth but don't burn out before you finish the workout?
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Julio
Hi Jeff, training/PT question: Are there any effective exercises for quad hypertrophy that don't involve too much hip and knee flexion? (recovering from a torn hip labrum and subsequent knee pain)
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James
Do you have any plans to do 100 workouts for the other main muscle groups? I found the chest and shoulders videos extremely helpful, particularly the idea of effective reps!
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Devon
Hey Jeff, how can we prevent imbalances and back pain from training sports, that are one side dominant (eg. baseball, volleyball? Thank you for the great advice as always!
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Guilherme
Jeff, I felt a lot of pain in my neck after doing dips. Any tips and/or progression to do dips without hurting myself?
Cheers and thank you for all your work!
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