Rolling Band Tricep Press

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Description

Step 1: Attach the band to the top of the cable machine, and hook the bar attachment inside the band. Stand facing away from the cable machine with the band attached to the machine just above your head. One foot should be behind your upper body, while one will be ahead with your knees slightly bent and your torso leaning slightly forward.

Step 2: Grab the band and wrap your thumbs around it tightly with your palms facing away from you. Your hands should be close together and keep your back and core tightened with your feet firmly on the floor. Your arms should be bent at the start of the movement.

Step 3: Keeping your elbows close to your head, straighten your arms, pressing the band away from you and slightly down in a controlled manner. Your wrists should maintain a neutral position and continue to keep your knees bent and body tight.

Step 4: Continue pressing until arms are straight, but don’t lock them out. After pausing for a split-second, bend your arms and return the bar to the starting position in a controlled manner. Before you get to the starting position, rolling the band upward, continuing with a new rep. There should be constant tension on your triceps.

Step 5: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then let go of the bar. Weight can be increased between sets.

Benefits:

The rolling band tricep press is a great movement for building muscle and strength in the triceps, and it’s rolling movement keeps constant tension on the triceps.

It is also easy to learn and its simplicity and effectiveness makes it an ideal movement for anyone, regardless of their strength level and experience level. Light weight can be used for beginners, and extremely heavy weight can be used for advanced lifters looking to continue to add mass and strength to their triceps.

It is a great supplementary exercise and can help develop power for the bench press. Be sure concentrate on the triceps doing all of the work.

YouTube Video ID:

3zanXz-snVo

Target Body Parts: Tricep
Equipment Needed: Band, Bar Attachment, Cable Machine

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Rolling Band Tricep Press