Triceps · Resistance bands

Resistance Band Triceps Pushdown

The resistance band triceps pushdown is an isolation exercise that targets all three heads of the triceps brachii through constant variable tension. It suits lifters of all experience levels and works best near the end of an upper-body or arm workout as a finisher.

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

How to do it

Anchor the loop band over a high point, such as a pull-up bar or the top of a door, so it hangs down in front of you.
Grasp the bottom of the loop with both hands, palms facing down, and pin your elbows to your sides with your forearms about parallel to the floor.
Stand tall with your back straight and your core braced.
Inhale. As you exhale, press your hands down until your arms are fully extended, keeping your elbows in place.
Squeeze your triceps briefly at the bottom.
Inhale and slowly let your forearms rise back to the starting position.

Common mistakes

Drifting your elbows forward and backward engages the shoulders and back, taking direct tension off the triceps.
Using torso momentum to press the band down reduces time under tension and limits muscle engagement.
Cutting the range of motion short at the bottom keeps the triceps from reaching peak contraction where the band is heaviest.

Tips

Keep your upper arms pinned to your sides and move strictly at the elbow joint.
Slightly spread your hands apart at full extension to maximize the squeeze in the lateral head.
Control the return phase over two to three seconds to resist the snapback of the band.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled reps with 45 to 60 seconds of rest between sets to optimize muscle pump and endurance.

Muscles worked

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

Questions

Can band pushdowns fully replace cable pushdowns?

Yes, bands provide a comparable isolation stimulus and increase tension at full extension, making them an effective home alternative to cables.

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

Stop the movement immediately if you feel joint pain, check your elbow alignment, and consult a qualified specialist if the discomfort continues.

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