Triceps · Resistance bands

Resistance Band Standing Triceps Pushdown

The resistance band standing triceps pushdown is an isolation exercise that targets all three heads of the triceps brachii. It suits lifters of any experience level and fits well toward the end of an arm, push, or upper-body session.

Muscles: Triceps
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Anchor the band securely at the top of a door or to a high point and stand facing the anchor.
Grasp the sides of the loop with both hands and step back until the band is taut, elbows bent and tucked against your sides.
Keep your back straight and your upper arms still.
As you exhale, press your hands down until your arms are fully extended.
Inhale and slowly bend your elbows to return to the starting position.

Common mistakes

Flaring or moving your elbows forward and back shifts tension away from the triceps and strains the shoulders.
Using torso momentum to drive the band down robs the triceps of effective peak contraction.
Allowing the band to snap back quickly removes tension during the eccentric phase and reduces muscle stimulation.

Tips

Keep your elbows firmly pinned to your sides throughout the movement to maintain strict triceps isolation.
Slightly spread your hands apart at full extension to achieve a stronger contraction in the lateral head.
Step back far enough so the band maintains light tension even at the top of each repetition.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled reps with 45 to 60 seconds of rest between sets to build hypertrophy and muscular endurance.

Muscles worked

Resistance Band Standing Triceps Pushdown: triceps

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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Questions

How does a band pushdown compare to a cable pushdown?

The band provides accommodating resistance that peaks at full lockout, while cables offer more constant tension throughout the entire movement.

What should you do if your elbows hurt during this exercise?

Stop the exercise immediately, adjust your elbow position or band resistance, and consult a qualified healthcare professional if pain persists.

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