How to Do Lying Resistance Band Tricep Extensions

Getting nice arms takes a lot of work. For those of us on the go, traveling for work or just busy with the day to day stuff we may not have enough time to get to the gym. A great way to stay in shape while on the go is to get a set of exercise resistance bands. These will help keep your arms nice and strong for those days you cannot make it to the gym. Get a set and use them to hit your triceps by doing triceps extensions. You will love the results.

Things You'll Need

• Resistance bands

Instructions

1. Find an open area around the room that will allow you to lie down and perform this exercise movement. You may also want to get a towel to lie down on to make it more comfortable for you. If you can loop the resistance band around something close to your head to secure it that would be ideal. But you may not be that lucky, so for this exercise you will lay down on it to hold it in place.

2. Lie down on the band with your upper back. You will want it as close as possible to your shoulders without having it slip out of place. You will be mimicking the lying triceps extension so getting the resistance band in this area will put you in the best possible position to complete the extension.

3. Place yourself evenly between the resistance band so that there is an equal length on each side of the band. You want to make sure that the band provides enough resistance to give you the maximum benefit from the movement so if the band is too long you will need to loop it around your hand a few times to provide ample resistance. If it still is not resistant enough then you may want to get a more-resistant band.

4. Grasp the ends of the band in each hand making sure to loop it around your hands a few times if you find that it is too loose or not providing you enough resistance. While you are lying down with the band ends in each hand bend your elbows so that they are pointing to the ceiling. Place your hands right at eye level with your arms and elbows at shoulder width. Your triceps or the back of your arm should be perpendicular to the floor as straight as possible. This will now be your starting position.

5. Press slowly to the ceiling with just your forearms and hands. When you get to a fully extended or close to a fully extended position you will feel a tightness and contraction in your triceps muscles. When you feel the contraction in your arms hold it for a split second or a second, then slowly return to your starting position and repeat for at least 10 more repetitions. If you feel that you can do even more repetitions you can or you can try a band that provides more resistance to maximize the benefit of the movement.