How to do the Band Triceps Pushdown
Anchor the band up high and grab the ends with palms facing down.
Keep your elbows pinned to your sides.
Push your hands down until your arms are fully straight.
Return slowly, controlling the band's resistance.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Two-thirds of your upper arm. The triceps straighten the elbow; overhead extensions stretch the long head, pushdowns and close presses load the rest.
Alternatives
Same muscles, similar movement: swap in one of these if the Band Triceps Pushdown doesn’t suit your gym or your joints.
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