Band Pushdown
Overview
How to do it
- 1
SetupAttach a resistance band to an overhead anchor point, such as a doorway or pull-up barStand facing the anchor point and grip the band with both hands using a neutral or pronated gripPlace your feet shoulder-width apart and keep your knees slightly bent
- 2
Starting PositionDraw your elbows in close to your sides with your forearms parallel to the groundKeep your hands near chest level, and keep your upper arms still for the entire exercise
- 3
ExecutionDrive the band downward by straightening your elbows until your arms are straightContract your triceps at the bottom of the movementReturn slowly to the starting position with controlPerform the desired number of repetitions
Form tips & common mistakes
Keep your elbows pinned to your sides to fully isolate the triceps
Do not allow your shoulders to elevate or round forward
Engage your core to prevent excessive body movement
Move slowly and deliberately to maintain constant tension in the band
Exhale as you press down and inhale as you return to the starting position
Benefits
Triceps Strength and Definition: Targets the long, lateral, and medial heads of the triceps to build lean, defined arms
Joint-Friendly Resistance: Resistance bands create variable tension, reducing strain on the elbows and shoulders
Portable and Efficient: Can be performed anywhere with a door anchor and a resistance band, making it excellent for travel or home workouts
Improves Pressing Power: Strengthens muscles needed for pressing movements like push-ups, dips, and bench presses
Enhanced Muscle Control: Slower tempo and resistance help develop better muscle awareness and contraction quality
Muscles worked
Triceps Brachii
