Intense 5-minute Resistance Band Tricep Workout | Build Bigger Arms!

 

                           

Intense 5-Minute Tricep Workout — Resistance Bands Only!

What is up Aliens! Today, we are going to complete an intense five-minute tricep workout at home.

You can do this workout once as a tricep finisher or complete it multiple times for a killer tricep workout! 

TOTAL LENGTH: 5 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: A resistance band

Skill level

BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one!

Each time you do this circuit, try to do more reps, use a higher resistance and/or take fewer breaks.

 

1. Overhead Tricep Extension

Setup:

a) Assume a standing position on top of the resistance band to secure the point of resistance. The wider you stand on the band, the more tension you’ll create.

b) Grab the handles with your palms facing forward and bring your elbows up to the side of your head.

Action:

a) Keep your elbows tucked in and contract your triceps to drive the handles upwards.

b) Squeeze your triceps at the top and return to the starting position in a controlled fashion.

c) Repeat!

2. Tricep Kickbacks

Setup:

a) Grab the handles with your palms facing towards you.

b) Step on the resistance band with one foot and step back with your other foot.

c) Keeping your back straight, hinge at the waist so that your back is nearly parallel to the ground and keep your elbows tucked in to your sides.

Action:

a) Contact your triceps to straighten your arms and press the handles backwards.

b) Squeeze your triceps at the top of each rep and slowly return to the starting position.

c) Repeat!

 

3. Tricep Pushdown 

Setup:

a) Attach the resistance band to an elevated hook or door frame.

b) Grab the handles with your palms facing down.

c) Hold your chest up high, bring your shoulder blades together, and bend slightly forward to initiate the exercise.

Action:

a) With your elbows tucked in tight to your sides, bring the handles down until your arms are fully extended.

b) Pause at the bottom of the repetition and flex your triceps for maximum contraction. Make sure you maintain a neutral wrist position the entire time.

c) Slowly return to the starting position and repeat!

 

4. Reverse Grip Tricep Pushdown

Setup:

a) Keep the resistance band attached to an elevated object.

b) Grab the handles with your palms facing up.

c) Hold your chest up high, bring your shoulder blades together, and bend slightly forward to initiate the exercise.

Action:

a) With your elbows tucked in tight to your sides, bring the handles down until your arms are fully extended.

b) Pause at the bottom of the repetition and flex your triceps for maximum contraction. Make sure you maintain a neutral wrist position the entire time.

c) Slowly return to the starting position and repeat!

 

5. Triangle Push-Ups

Setup:

a) Wrap the resistance band around your back, over your triceps and in between your thumb and index fingers.

b) Set up in the triangle push-up position with your back straight and your index fingers and thumbs touching to form a triangle.

Action:

a) Slowly lower towards the floor until your chest is just above the ground.

b) Press upwards to the starting position and repeat!

 

Join the Invasion!

This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success!

.mike kenlerWorkouts

Featured products

Anabolic Aliens - Custom Black 26oz Ice Shaker
Ice Shaker Anabolic Aliens - Custom Black 26oz Ice Shaker
Sale price$39.99
Resistance BandsResistance Bands
Anabolic Aliens Resistance Bands
Sale price$45.99 Regular price$50.00
Custom Fitness Programs
Anabolic Aliens Custom Fitness Programs
Sale priceFrom $300.00
The Frank Trainer / Mesh / Black & Whitemens
YORK Athletic Mfg. The Frank Trainer / Mesh / Black & White
Sale price$155.00
The Frank Trainer / Mesh / Bone & GrayThe Frank Trainer / Mesh / Bone & Gray
YORK Athletics Mfg. The Frank Trainer / Mesh / Bone & Gray
Sale price$155.00