Banded Tricep Pushdown

Exercise Information

  • Alternative Names: Resistance band tricep pushdown
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Resistance band
  • Muscles Targeted: Triceps, shoulders, forearms, chest
  • Mechanics: Isolation
  • Average Number of Sets: 3-5 with 15-30 reps each
  • Variations: None
  • Alternative: None

The banded tricep pushdown is an effective tricep exercise suitable for those who do not have a cable machine in their gym. Unlike basic tricep pushdown, the banded version allows you to keep your arms under more tension at the lockout position. It also lets you flex your triceps harder and emphasize your tricep strength more.

Banded Tricep Pushdown Exercise Information

  • Alternative Names: Resistance band tricep pushdown
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Resistance band
  • Muscles Targeted: Triceps, shoulders, forearms, chest
  • Mechanics: Isolation
  • Average Number of Sets: 3-5 with 15-30 reps each
  • Variations: None
  • Alternative: None

How to do a Banded Tricep Pushdown

Fasten a resistance band around the hook or chin-up handles positioned above your head. Grab the resistance band with both hands using a neutral grip below your chest level. Keep your elbows tucked in and push the band down towards the waist until your arms are fully extended. Make sure to move your hands outward while lowering the band. Pause for about a second before bringing the hands back to the initial position.

Tricep Pushdown with Resistance Band Tips

  • Make the exercise more challenging by including static holds at the bottom of the movement for different lengths of time. Suppose, you are doing the 15th rep, you should hold the movement for 15 seconds at the bottom.
  • Control the speed of the resistance band when your hands move back to the initial position.

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