Triceps – Thicker Arms Resistance Band Exercise. OVERHEAD BAND EXTENSION Let’s target the biggest and longest head of the triceps….
This muscle also equals the most muscle mass% for the entire upper arm.
Hence why building it leads to arm thickness.
- It’s all about the stretch (extension). That’s the focus. Not so much the top squeeze…
- … super slow, steady and controlled
- Stretch behind the head as far as comfortably possible on the negative. Like a static tricep stretch hold *refer to vid 15 sec in
- Push upwards, not forwards
- Shoulders retracted, pulled back and down
- Try not to straighten the arms fully out. This takes the load/tension off the tricep and transfers it through the shoulder joint. Keep a slight bend. If the grip feels uncomfortable? Use a hammer grip with palms together, thumbs down – pinky up.
- 4 sec downward phase
- 1 sec stretch at bottom (push to 2 for more intensity)
- 1 sec contraction upward phase
- 0 sec pause at the top
As this is a bottom end stretch focus, I love to pair it (super set) with a top end contraction focus.
Hence the close hand knee press ups at the end
*37 sec in… ..super important to focus on the top squeeze for 2 seconds here, really squeeze the hell of out of the triceps.
These two back to back for 3 sets give one mighty burn!
Stay safe stay healthy
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So did I…
That’s why I developed the TRX Fitness Freedom programs:
▹ ULTIMATE TRX PHYSIQUE SCULPTOR PROGRAM https://fitnessfreedomathletes.com/product/ultimate-trx-physique-sculpting-program/
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And Resistance Band Fitness Freedom Programs:
▹ RESISTANCE BAND MUSCLE PUMP PROGRAM https://fitnessfreedomathletes.com/product/band-muscle-pump/
▹ RESISTANCE BAND MUSCLE BUILDER PROGRAM https://fitnessfreedomathletes.com/product/resistance-band-muscle-builder-program/
This video will explain and walk you through the programs:
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Triceps – Thicker Arms Resistance Band Exercise
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