How to do Band Triceps Pushdown

Band Triceps Pushdown is an isolation exercise for the triceps: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Attach the band to a fixed point above head height.
2. Grip the band at shoulder width and pin your elbows to your torso.
3. Keeping your upper arms still, press the band down.
4. Squeeze your triceps at the bottom.
5. Let the band rise back up under control, keeping tension on it.

Coaching tip

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Bench Dips, Diamond Push-Up
• Same muscle, different equipment: Close-Grip Bench Press, Triceps Dips, Bench Dips

More triceps exercises

• Close-Grip Bench PressDar Tutuş Bench Press
• Triceps DipsParalel Bar Dips (Triceps)
• Bench DipsSehpa Dips
• Cable Triceps PushdownCable Triceps Pushdown
• Cable Overhead Triceps ExtensionCable Baş Üstü Triceps Extension
• Overhead Dumbbell Triceps ExtensionDambıl ile Baş Üstü Triceps Extension