Band Triceps Pushdown
A two-arm band triceps pushdown from a high anchor.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Elbow extension
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Anchor the band above head height on a pull-up bar or a fixed post. Do not use a door.
- Face the anchor and hold one end in each hand. Bend both elbows and keep them beside the ribs.
Do the rep
- Straighten both elbows to press the hands toward the thighs.
- Return to bent elbows under control without moving the upper arms.
What counts as a rep
One rep straightens both elbows beside the ribs and returns to bent elbows under control with the upper arms still.
One rep straightens both elbows beside the ribs and returns to bent elbows under control with the upper arms still.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep the elbows beside the ribs.
- Use a stronger band when the reps get easy.
Common mistakes
Using the shoulders to press
What you seeThe upper arms swing backward during the pushdown.
FixUse a lighter band and keep the upper arms still.
A stable position keeps the intended movement controlled.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band shows a tear or slips from its support.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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