TORCH YOUR TRICEPS

This resistance-band circuit will increase your strength, stability, range of motion and flexibility

Well-developed triceps don't just look good: they are essential for building upper-body strength, improving range of motion between the arms, shoulders and elbows, and balancing out those biceps you’ve been prioritising for years. With that in mind, Kollins Ezekh – PT, life coach and founder of @builtbygod – created the following resistance-band triceps workout.

Do each exercise back to back, with minimal rest between moves. Once you’ve completed one round, rest for no more than 90 secs, then go again for a minimum of 2 more rounds.

1A. PRESS-UP

REPS: 12

REST: Straight into 1b

Start in a plank position, placing hands slightly wider than shoulder-width apart, with the resistance band behind your back and around your palms.

Bend your elbows and lower your chest towards the floor.

Pause just above the floor and press back up to the start position.

1B. CLOSE-GRIP PRESS

REPS: 12

REST: Straight into 1c

Stand with feet shoulder-width apart, with the band behind your back at chest height.

Hold each end of the band in your hands and press it out in front.

Return to the start position.

1C. TRICEPS DIP

REPS: 12

REST: Straight into 1d

Place your hands behind you on the floor, with the band extending over your hips and the ends anchored in each hand.

Keep your shoulders back and chest open. Initiate the movement by bending your elbows. Lower your body to the floor, pause, and slowly raise your back up until your arms are straight.

1D. SKULL CRUSHER

REPS: 12

REST: Straight into 1e

Lie flat on the floor and secure one end of the band under your heels, up the side of your body and behind your shoulder blades.

Holding the other end of the band, raise your arms straight above your shoulders.

Slowly lower both arms back towards your head and lift your arms back to the start position.

1E. PULL-DOWN

REPS: 12

REST: Straight into 1f

Anchor one end of your band to a door or pull-up bar, while standing with feet shoulder-width apart. Slightly leaning forwards, hold the other end of the band and extend your arms straight down, returning to the start position.

1F. OVERHEAD TRICEPS EXTENSION

REPS: 12

REST: Straight into 1g

Anchor one end of your band to a door or pull-up bar and stand with your feet in a staggered stance.

Hold the other end of the band above your head, keeping your core tight and back flat.

Slowly extend until your arms are straight overhead, then return to the start.

1G. TRICEPS KICKBACK

REPS: 12

REST: Straight into 1h

Hold the band behind your back, with your heels anchoring one side of the band to the ground.

Bring your elbows up so your upper arms are parallel to the floor.

Fully extend your arms behind your back, pause, then return to the start position.

1H. SINGLE-ARM OVERHEAD EXTENSION

REPS: 12

REST: 90 secs

SETS: Repeat the circuit 2-3 more times Grab the band by both ends behind your back. Extend the top arm up behind your head, while the other hand holds the opposite end of the band securely at your lower back.

Complete 12 reps on one side before switching.