Videos
Instructions
- Anchor the resistance band above head height.
- Grab the band with one hand, elbow bent at 90 degrees, tucked to your side.
- Stand upright with a neutral spine and feet shoulder-width apart.
- Push the band downward by extending your elbow until your arm is fully straight.
- Pause briefly at the bottom, then return slowly to the starting position.
Technical Tips
- Keep your elbow close to your torso throughout the movement.
- Avoid swinging or using your shoulder to assist.
- Perform the motion slowly and with control, especially on the return.
Breathing Tips
- Exhale as you push the band down.
- Inhale as you return to the starting position.
Medical restrictions
- Elbow tendinitis
- Shoulder impingement
- Post-operative triceps injuries
The Single Arm Banded Tricep Push Down is an effective isolation exercise targeting the triceps using resistance bands. This movement is ideal for enhancing muscle definition, building strength, and improving joint stability without the need for heavy equipment. The unilateral format ensures balanced development by allowing focused activation on each arm independently. It also promotes better muscle coordination and control. Suitable for all fitness levels, this exercise can be performed virtually anywhere, making it a convenient choice for home workouts or gym warm-ups. Incorporating the Single Arm Banded Tricep Push Down into your routine is an excellent way to increase arm strength and reinforce upper limb endurance using minimal equipment.
What muscles do single arm banded tricep push downs target?
Single arm banded tricep push downs primarily target the triceps, with specific engagement of the long, lateral, and medial heads of the muscle.
Can I do tricep push downs at home without a cable machine?
Yes, using a resistance band anchored above head height allows you to perform tricep push downs at home effectively and safely.
Is the single arm version better than two arms?
The single arm version allows for better muscle isolation and helps address strength imbalances between arms, making it especially beneficial for unilateral training.
How many reps should I do for tricep band push downs?
Perform 10 to 15 controlled repetitions per arm for 2 to 4 sets, depending on your strength goals and fitness level.
Are banded tricep push downs good for building muscle?
Yes, when done with proper resistance and form, banded tricep push downs can effectively stimulate muscle growth and improve definition in the arms.