Variety is the spice of life and the key to succeeding in your workouts. So whether you’re a beginner or an advanced athlete, resistance bands are the perfect piece of equipment. Adding bands into your workout will constantly keep your muscles guessing and your body changing. These lightweight, portable, fat-blasting bands can be taken anywhere. The following exercises will give you a full-body burn and help you escape the boredom of your regular workout routine. So get ready for the top 10 resistance band exercises.

Seated Triceps Extension

How to do it :

1. Take a seat on the ground
2. Wrap resistance band around your feet
3. Make sure the other side is around you, you are within the circle
4. Lean forward and engaging your ab muscles at the same time and grab other side of the band
5. Palms facing down on the band
6. Begin to extend your hands back until you feel the pressure on your triceps
7. Slowly find your way back to starting position
8. Repeat exercise.

Overhead Press

How to do it:

1. Place band under your feet
2. Stand with your feet shoulder-width apart
3. Lower your body down into a squat position
4. Bring your hands to your shoulders
5. Begin to stand up from squat.
6. Engage your core and lift your hands up in the air, still holding the band
7. Lower back down slowly to shoulder level
8. Go back into squat position
9. Repeat exercise

Upright Row

How to do it :

1. Place band under your feet
2. Stand with your feet shoulder-width apart
3. Place band in your hands
4. Raise your elbows to the sky while keeping your hands close to your body
5. Raise elbows higher than your shoulders
6. Bring yourself back down
7. Repeat exercise

Pull – Aparts

How to do it :

1. Stand with your feet shoulder-width apart
2. Double the band until it feels a couple bands thick
3. Palms facing up
4. Pull the band out and to the sides of your body towards chest level
5. Keep your core tight as you slowly let the band come back in.
6. Repeat exercise

Side-Stepping Lunge

How to do it:

1. Place band on ankles
2. Stand with your feet shoulder-width apart
3. Twist band so that it looks like an X
4. Pull the band apart with your legs so that you can feel tension in your hips
5. Lower down into a quarter squat
6. Start to step out to the side
7. Keep glutes and core tight
8. Switch sides, step to the left squat hold and lift, move to the right, squat hold and repeat

Have you been training endlessly and just dying to achieve well defined powerful strong arms? Building and maintaining  a strong set of triceps isn’t easy but when you make it a primary priority it will happen!

It is important to train safely and be informed rather than causing major injuries.

Triceps – Three Different Heads:

1. Medial Head
2. Long Head
3. Lateral Head

To build the arms you desire it is essential all three of these heads are targeted regularly as you exercise. The exercises below are suggestions you can incorporate into routines that will target all three of the heads.

Triceps Dips.

How to do it :

1. Personally I would start by sitting on the chair or platform
2. Pointing toes forward slide your body of the chair or platform but continue to hold the edge with both hands.
3. Hold yourself up with arms
4. Keep your body close to the chair
5. Slowly lower your body as you bend your elbows behind
6. Ensure your arms are supporting your body weight
7. When you’re lowering your body, make sure triceps are parallel to the ground
8. Hold for 2 seconds
9. Repeat the exercise

Overhead Lateral Triceps Extensions

How to do it :

1. Take a seat on a bench
2. Begin by raising left arm vertically overheard
3. Bend arm to the elbow
4. Lower the dumbbell sideways behind your head
5. Hold this position and go back to starting possition
6. Swap arms and repeat

Reverse One-Arm Cable Triceps Extensions

How to do it :

1. Use a cable station machine
2. You can choose to use one or both arms
3. Tuck your arm(s) and elbow(s) tightly into your torso
4. Focus on not moving your upper body
5. Grip the handle with palm of your hand facing upwards.
6. Bend at the elbow(s) and squeeze triceps when you reach the bottom
7. Hold position then begin to slowly raise the cable back up
8. Repeat exercise.