Band triceps pushdown

3 × 12-15  ·  Equipment: Resistance bands

Muscle groups: Arms

How to do band triceps pushdown

1. Anchor the band to a solid point above your head.
2. Hold one end of the band with both hands, elbows bent to 90 degrees and tucked into your sides.
3. Face the anchor with a stable trunk and feet shoulder width apart.
4. Extend the elbows pressing the band down without moving the shoulders.
5. Squeeze the triceps for one second at the bottom, then return up under control.
6. Do 12-15 reps keeping the elbows fixed at your sides.

Mistakes to avoid

• Do not move the shoulders forward or down when pressing; only the elbows should work.
• Do not let the elbows flare out to the sides; keep them pinned to your torso.
• Do not return the band with a bounce; control the rise against the resistance.
• If your shoulder pulls or the band pinches your arm, reduce the band tension.

Progression

• Start with a light band and 3 sets of 12-15 reps focusing on elbow extension.
• Increase the band resistance once you complete 15 reps with steady tension.
• To progress, add a 2-second pause at the bottom, alternate arms one at a time, or try overhead triceps extensions with the band.