About this exercise
The band pushdown is a triceps isolation exercise performed by anchoring a resistance band overhead and pressing it downward. It closely mimics the cable pushdown and is effective for building triceps mass and definition.
Band Pushdown
Step by step instructions, muscle activation and variants for the Band Pushdown.
EasyTriceps
How to Perform
- Anchor the resistance band at an overhead point such as a door frame or pull-up bar
- Stand facing the anchor, grip the band with both hands using an overhand grip
- Tuck your elbows close to your sides and keep them stationary throughout the movement
- Press the band downward by extending your elbows until your arms are fully straight
- Squeeze your triceps hard at the bottom of the movement
- Slowly allow the band to return upward, controlling the resistance back to the start
Muscle Activation
Primary
Triceps
About the Band Pushdown
The Band Pushdown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
