Triceps · Resistance bands

Band Pushdown

The band pushdown is an isolation exercise designed to target all three heads of the triceps with progressive resistance throughout the range of motion. It suits lifters of all experience levels and fits naturally toward the end of an upper-body or arm-focused workout.

Muscles: Triceps
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Anchor the band at a high point, such as the top of a door, and take a handle in each hand.
Stand facing the anchor with your feet shoulder-width apart, elbows bent and tucked at your sides, hands at chest height.
Keep your back straight and core braced, then inhale.
As you exhale, press the handles down until your arms are fully extended, keeping your elbows pinned to your sides.
Squeeze your triceps at the bottom for a moment.
Inhale and slowly let your hands return to chest height.

Common mistakes

Allowing the elbows to drift forward or flare out shifts the workload away from the triceps onto the shoulders and lats.
Using torso momentum to force the handles down compromises triceps isolation and strains the lower back.
Failing to fully lock out the arms at the bottom misses the peak contraction where band tension is highest.

Tips

Pin your elbows tightly against your ribcage and keep your upper arms completely still during each repetition.
Pause for a deliberate second at full extension to maximize the muscle squeeze before resisting the band on the way up.
Take a small step back from the anchor point to ensure the band remains under tension even at the very top of the movement.

Sets and reps

Perform 3 to 4 sets of 12 to 20 repetitions with a controlled tempo. Rest 45 to 60 seconds between sets to maintain metabolic stress in the target muscle.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Can band pushdowns effectively replace cable pushdowns?

Yes, bands provide a comparable isolation stimulus and peak contraction, making them an effective substitute for cable machines at home or while traveling.

What should be done if elbow discomfort occurs during the movement?

Avoid snapping into full extension, reduce the resistance level to check mechanics, and consult a qualified specialist if the pain persists.

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