Resistance Band Triceps Pushdown
Build strong, defined triceps with the resistance band triceps pushdown. Effectively target all three heads of your triceps brachii for upper arm strength.
- Movement
- Isolation
- Force
- Push
- Per set
- 45s
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Resistance Band Triceps Pushdown
Band Pushdown
Upper Arms · Triceps Brachii · Band
Cable Triceps Pushdown (SZ-bar)
Upper Arms · Triceps Brachii · Cable
Resistance Band Seated Biceps Curl
Upper Arms · Resistance Band
Cable Triceps Pushdown on Floor
Upper Arms · Triceps Brachii · Cable
Description
A triceps-focused exercise using a resistance band. The user stands upright, holds the resistance band with both hands and pushes it downwards, fully extending the arms.
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How to do Resistance Band Triceps Pushdown
- 01Setup
Secure a resistance band to a high anchor point, such as a sturdy pull-up bar or door anchor, ensuring it is stable. Stand facing the anchor point with your feet hip-width apart and a slight bend in your knees for stability.
- 02Setup
Grasp the ends of the resistance band with an overhand grip, hands about shoulder-width apart, and pull the band down so your elbows are tucked close to your sides. Position your upper arms perpendicular to the floor and parallel to your torso, with your forearms parallel to the floor.
- 03
Exhale as you powerfully extend your forearms downwards, pushing the band until your elbows are fully locked out and your triceps are maximally contracted. Keep your upper arms stationary throughout the movement, isolating the triceps.
- 04
Inhale as you slowly and with control allow the band to pull your forearms back up to the starting position, resisting the tension. Maintain control during the eccentric phase to maximize muscle engagement.
Tips
- Keep your elbows tucked close to your sides throughout the entire movement to maximize triceps isolation and prevent your shoulders from taking over.
- Achieve full elbow extension at the bottom of each repetition to ensure a complete contraction of the triceps brachii.
- Focus on a slow and controlled eccentric (raising) phase, resisting the band's pull to increase time under tension and promote muscle growth.
- Engage your core and maintain a stable torso to prevent compensatory movements and ensure all force is directed through your triceps.
Common mistakes
- Many people allow their elbows to flare out during the pushdown, which reduces triceps isolation; instead, keep your elbows tucked tightly to your sides to maximize triceps engagement.
- Swinging your torso or leaning into the movement takes tension off the triceps; instead, maintain a rigid torso and drive the movement solely from your elbows.
- Failing to fully extend the elbows at the bottom of the movement reduces triceps activation; ensure you lock out your elbows momentarily for a complete contraction.
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Get Ellim — FreeQuestions
What muscles does Resistance Band Triceps Pushdown work?
Resistance Band Triceps Pushdown primarily targets Triceps Brachii.
Is Resistance Band Triceps Pushdown good for beginners?
Resistance Band Triceps Pushdown is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Resistance Band Triceps Pushdown?
You need Resistance Band to perform Resistance Band Triceps Pushdown. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Resistance Band Triceps Pushdown?
Keep your elbows tucked close to your sides throughout the entire movement to maximize triceps isolation and prevent your shoulders from taking over. Achieve full elbow extension at the bottom of each repetition to ensure a complete contraction of the triceps brachii. Focus on a slow and controlled eccentric (raising) phase, resisting the band's pull to increase time under tension and promote muscle growth. Engage your core and maintain a stable torso to prevent compensatory movements and ensure all force is directed through your triceps.
What are common mistakes when doing Resistance Band Triceps Pushdown?
Many people allow their elbows to flare out during the pushdown, which reduces triceps isolation; instead, keep your elbows tucked tightly to your sides to maximize triceps engagement. Swinging your torso or leaning into the movement takes tension off the triceps; instead, maintain a rigid torso and drive the movement solely from your elbows. Failing to fully extend the elbows at the bottom of the movement reduces triceps activation; ensure you lock out your elbows momentarily for a complete contraction.
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Free · iPhone only · Available on the App Store