Band Triceps Pushdown
Band Triceps Pushdown is a resistance exercise – elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Anconeus, Forearm muscles, Latissimus dorsi (stabilization)
- Exercise type
- Resistance exercise – elbow extension
Exercise technique
- Anchor
Secure the band above your head to a point that can withstand a downward pull.
- Check
Before the set, inspect wear and pull on the band to test the attachment.
- Grip
Hold equal lengths at both ends and bring your elbows to your sides.
- Stance
Set your feet comfortably apart, lean your torso slightly forward and brace your abdominals.
- Press down
Exhale as you straighten your elbows and stretch the band toward the fronts of your thighs.
- Bottom control
Control the increasing band tension with your triceps without pressing down from your shoulders.
- Slow return
Keep your elbows in place and bend your forearms back up; do not let the band snap toward your face.
Key technique points
- Set up a secure high anchor.
- Grip both ends evenly.
- Keep your upper arms fixed by your sides.
- Do not press with your body weight.
- Keep your wrists straight.
- Brake the backward pull of the band.
Common mistakes
Weak attachment
Do not anchor the band to a loose point that could open under a downward pull; verify the anchor in the direction of tension.
Moving the elbows
Do not swing your upper arms to lower the ends; extend your elbows beside your torso.
Pressing with the torso
Do not fold over the band and lower it with body weight; work your arms from a balanced stance.
Slack at the top
Do not fully unload the band on each return and then jerk it; maintain suitable starting tension.
Bending the wrists
Do not add distance by curling your hands inward at the bottom; keep hands and forearms aligned.
Releasing toward the face
Do not fling the ends uncontrollably toward the upper starting position; bend your elbows back slowly.
Frequently asked questions
Band Triceps Pushdown: why is “Weak attachment” a mistake?
Do not anchor the band to a loose point that could open under a downward pull; verify the anchor in the direction of tension.
Band Triceps Pushdown: why is “Moving the elbows” a mistake?
Do not swing your upper arms to lower the ends; extend your elbows beside your torso.
Band Triceps Pushdown: why is “Pressing with the torso” a mistake?
Do not fold over the band and lower it with body weight; work your arms from a balanced stance.
Band Triceps Pushdown: why is “Slack at the top” a mistake?
Do not fully unload the band on each return and then jerk it; maintain suitable starting tension.
Band Triceps Pushdown: why is “Bending the wrists” a mistake?
Do not add distance by curling your hands inward at the bottom; keep hands and forearms aligned.
Band Triceps Pushdown: why is “Releasing toward the face” a mistake?
Do not fling the ends uncontrollably toward the upper starting position; bend your elbows back slowly.
What should I focus on when doing Band Triceps Pushdown?
Set up a secure high anchor. Grip both ends evenly. Keep your upper arms fixed by your sides. Do not press with your body weight. Keep your wrists straight. Brake the backward pull of the band.
Related exercises
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Dumbbell Overhead Triceps Extension
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.