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Resistance Band Triceps Pushdown

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The Resistance Band Triceps Pushdown is a versatile exercise that primarily strengthens and tones the triceps, while also engaging the shoulders and core muscles. It is suitable for both beginners and advanced fitness enthusiasts as it can be easily adjusted to match the individual's strength level. People might want to incorporate this exercise into their routine as it not only enhances upper body strength and muscle definition, but also improves overall body stability and flexibility.


Step-by-step guide:

  1. Hold the ends of the resistance band with both hands, keeping your elbows close to your body and your forearms parallel to the ground.
  2. Slowly push down the band until your arms are fully extended, focusing on using your triceps to perform the movement.
  3. Pause for a moment at the bottom to ensure maximum muscle contraction.
  4. Slowly return to the starting position and repeat the movement for the desired number of repetitions.

Exercise Tips:

  • Arm Position: Keep your upper arms stationary throughout the exercise. The movement should only come from your forearms. A common mistake is to move the whole arm, which can lead to shoulder injuries and reduces the effectiveness of the exercise on the triceps.
  • Hand Grip: Hold the band with an overhand grip (palms facing down) and your hands shoulder-width apart. Avoid gripping the band too tightly as this can strain your wrists and hands.
  • Controlled Movements: Perform the pushdown in a slow, controlled manner. Avoid using momentum to push the band down, as this can lead to injuries and also reduces the effectiveness of the exercise.
  • Resistance Level: Choose a band with a resistance level that allows


Can beginners do the Resistance Band Triceps Pushdown?

Yes, beginners can absolutely do the Resistance Band Triceps Pushdown exercise. It's a great way to strengthen and tone the triceps muscles. However, it's important to start with a lower resistance band and focus on proper form to avoid injury. As strength and confidence increase, the resistance can gradually be increased. It's also beneficial to have a trainer or experienced person guide through the exercise initially to ensure correct form.

What are common variations of the Resistance Band Triceps Pushdown?

  • Overhead Resistance Band Triceps Pushdown: This variation changes the angle of the exercise, targeting different parts of your triceps.
  • Resistance Band Triceps Pushdown with Squat: Adding a squat to the pushdown engages your lower body, making it a full-body exercise.
  • Resistance Band Triceps Pushdown with Lateral Step: This variation adds a lateral step to engage your core and improve balance.
  • Resistance Band Triceps Pushdown with Pulse: Adding a small pulse at the end of each pushdown intensifies the exercise and increases muscle engagement.

What are good complementing exercises for the Resistance Band Triceps Pushdown?

  • Close-Grip Bench Press: This exercise complements the Resistance Band Triceps Pushdown by engaging not only the triceps, but also the chest and shoulders, providing a more comprehensive upper body workout.
  • Diamond Push-ups: This exercise complements the Resistance Band Triceps Pushdown as it focuses on the triceps and the chest muscles, promoting muscle balance and preventing overdevelopment of one muscle group.

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