Videos
Instructions
- Secure the resistance band to a high anchor point.
- Stand upright facing the anchor with feet shoulder-width apart.
- Hold the band with both hands, elbows close to your torso.
- Push the band down by extending your elbows until your arms are straight.
- Slowly return to the starting position with control.
Technical Tips
- Keep your elbows stationary throughout the movement.
- Avoid using your shoulders or leaning forward.
- Maintain a neutral spine and stable core.
Breathing Tips
- Exhale while pushing the band down.
- Inhale while returning to the starting position.
Medical restrictions
- Elbow tendinitis or joint inflammation
- Shoulder impingement
- Severe triceps strain or tear
The Band Pushdown is an effective resistance training exercise designed to isolate and strengthen the triceps muscles. Performed using an anchored elastic band, this movement mimics the mechanics of the traditional cable triceps pushdown but with a more accessible setup suitable for home or gym environments. The Band Pushdown is ideal for beginners and advanced users alike, offering scalable resistance based on band thickness and tension. This exercise promotes triceps hypertrophy, improves arm definition, and enhances upper body pushing strength. It is particularly useful in rehabilitation and functional training due to its low joint impact. With its simple execution and minimal equipment requirements, the Band Pushdown is a valuable addition to any upper body strength routine, especially when targeting the posterior arm without overloading the shoulders or wrists.
What muscles do band pushdowns target?
Band pushdowns primarily target the triceps, focusing on all three heads—long, lateral, and medial—making it an excellent exercise for arm strength and definition.
Can I do triceps pushdowns at home with bands?
Yes, triceps pushdowns can be effectively performed at home using resistance bands anchored to a door or overhead point, requiring minimal space and equipment.
Are band pushdowns good for beginners?
Band pushdowns are ideal for beginners due to their simple form, adjustable resistance, and low impact on joints, allowing safe and effective triceps training.
How high should I anchor the band for pushdowns?
Anchor the band above head height, such as at the top of a door or pull-up bar, to ensure proper resistance angle and full triceps activation.
How many reps should I do for triceps band pushdowns?
For muscle growth, aim for 10–15 reps per set with controlled form; adjust resistance and volume based on your fitness level and goals.