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Band: Resistance Triceps Pushdown
Beginner
Equipment
Triceps
Triceps
Equipment
Bands
Bands
Exercise Type
Strength
Mechanics
Isolation
Force Type
Push (Bilateral)
The Resistance Band Triceps Pushdown is a powerful isolation exercise designed to target the triceps with accommodating resistance. As you push the band downward, the tension increases, maximizing contraction and muscle engagement at the end of the movement.
It’s an excellent joint-friendly alternative to cable machines, and ideal for home workouts, warm-ups, or burnout sets.
Key Benefits:
- Directly targets the triceps for size and strength
- Constant resistance builds control and endurance
- Safer on joints than heavy-loaded variations
- Easy to set up anywhere with a band
- Great for finishers or accessory work
- Attach a resistance band to a high anchor point above head level.
- Stand facing the anchor and grab the band with a neutral grip (palms facing each other).
- Hinge forward slightly at the hips while keeping your elbows close to your sides.
- Begin the movement by extending your elbows, pushing the band down.
- Stop just before locking out the elbows to maintain constant tension.
- Slowly return to the starting position under control.
- Repeat for the desired number of reps.
- 🧠 Keep your elbows fixed—imagine a screw holding them in place.
- 🚫 Don’t let your elbows swing forward as you extend.
- 💡 For more stretch, you can slightly let the elbows drift back during the negative phase.
- 🧍 Maintain a strong core and avoid letting your shoulders round forward.
- ⛓️ Keep some tension at the top—don’t let the band go slack.
💪 The banded triceps pushdown is a perfect way to isolate and blast your arms anywhere, anytime. Add it to your arm day or finishers and watch your triceps grow with every rep. 🚀
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