Sorry I’ve been MIA for a bit, but I have been working on some great new resistance band exercises to share with everyone. So for those that don’t know I have been restricted from lifting for 4-6 weeks because of a tendonistis flare up in my thumb, so no powerlifting. So instead I am keeping busy with lower body exercises that don’t require me to use my upper body, but before my flare up I was able to put together some Lotus band exercises for the triceps.
Most people think I have to work my biceps if I want nice toned, muscular arms. This is partially true, but don’t forget to give those triceps some attention on upper body days as well. I will admit I ignored my triceps during my workouts because I believed I needed strong forearms, biceps and chest to build a better bench. In reality I was just plateauing because I was ignoring one of the important muscles for a bench my triceps. If I was going to get any power I was going to have to build up my triceps and lats, so that’s why today I’m going to share 3 exercises you can do using the Lotus resistance band.
If you’re like me and your triceps were neglected then resistance band exercises are a good way to start building those muscles without injury. I started building them the wrong way thinking well my forearms and biceps are strong so my triceps should be able to handle a similar weight, negative. So please don’t make my mistake so and go balls to the wall, start off lift and gradually build up to heavier weights.
The first exercise I want to share is a Tricep Pull Down. You will start by looping the Lotus band around a pull-up bar and then slide an 8 pound bar through the remaining loops that are hanging down. Then grab the bar with an overhand grip and bend your arms at your elbows so that you create a V shape with your forearms and biceps.
Next you will begin the movement by pulling the bar straight down just below your hips and pause briefly before returning to the starting position. You will want to perform this exercise for 3-5 sets of 10-20 reps.
The next exercise is a Skullcrusher. You will start by placing 2 of the loops underneath a bench and slide an 8 pound bar through the other 2 loops. Next you will lay down on the bench and hold the bar with your arms extended over your chest.
Next you will begin the movement by pulling the bar toward your skull by bending your arms at your elbows. After a brief pause you will return to the starting position and repeat for 3-5 sets of 10-20 reps.
The final exercise is a Reverse Curl. You will start by placing 2 of the loops underneath a bench and then place weight plates on the bench so that it doesn’t move during the exercise. Then place an 8 pound bar through the other 2 loops and grab the bar with an overhand grip.
Make sure to keep your arms against your body during the exercise and focus the movement on your forearms and triceps, and not your biceps. You will begin the movement by pulling the bar up toward your shoulders by bending at your elbows. After a brief pause return to the starting position and repeat for the 3-5 sets of 10-20 reps.
The improtant thing to remember when you are doing any exercise is to keep the movements slow and controlled so that you get the most out of your workouts and also to prevent an injury. Focusing on the mind muscle connection will really help you I need building those gains that you’re looking for, and it’s just safer.
Until next time happy lifting and as always consult a doctor before performing any exercise routine.
Sincerely,
Your Resident Barbell Goddess
BK
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