Band pushdown
Also called: band triceps pushdown, resistance band pushdown
Anchor a band high and push it down by straightening your elbows.
Top: triceps working.
Main: triceps
Simplified illustration. Follow the steps and cues for exact form.
Dumbbells only: no resistance bands? Do Close-grip push-up instead.
Bodyweight: no resistance bands? Do Close-grip push-up instead.
- Main muscles
- triceps
- Equipment
- resistance bands
- Level
- First day in a gym
- Pattern
- Push
Key cues
- Anchor high and securely.
- Elbows stay at your sides.
- Straighten your arms fully.
How to do it
- Anchor a band above head height.
- Hold it with elbows bent at your sides.
- Push down until your arms are straight.
- Let it return slowly.
Common mistakes
| Common mistake | Fix |
|---|---|
| Elbows move forward and back | Pin them to your sides; only the forearms move. |
Stop if
Stop if you feel sharp or pinching pain in your elbows, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: elbow pain.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Band pushdown |
| Dumbbells only | Close-grip push-up |
| Home with bands | Band pushdown |
| Bodyweight | Close-grip push-up |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.