# Band Triceps Pushdown: how to do it

- Main muscles: triceps
- Equipment: band
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/band_triceps_pushdown/013191c6f1/side-m-720.mp4

## Steps

1. Anchor a band above head height and hold one end in each hand.
2. Stand facing the anchor, elbows by your sides, hands at chest height.
3. Straighten your elbows to push your hands down to your thighs.
4. Squeeze, then let your hands rise slowly back to chest height.

## Cues

- Elbows pinned to your sides
- Shoulders back and down
- Slow on the way up

## Common mistakes

- Elbows drifting forward; keep them beside your ribs.
- Leaning over to push; stand tall and use a lighter band.
- Letting the band snap back; control the return.

## Starting position

A resistance band anchored above head height (over the top of a door with a door anchor, or round a high bar), its two ends hanging down. Feet hip-width apart, knees slightly bent (about 170°), hips straight, torso upright (0–10° forward lean), abs braced, shoulders back and down. One band end in each hand, closed grip, palms facing each other (neutral), wrists straight. The band is already under light tension at the start.

## The movement

Only the elbows move. The hands travel down in an arc round the elbows from chest to thighs, then back up the same arc. Upper arms, shoulders, torso and legs stay still. On the return, stop before the elbows drift forward.

## End position

(turnaround point): elbows extended to 170–180° (straight, not snapped). Hands beside the fronts of the thighs; the hands may turn slightly palms-down and apart at the bottom. Upper arms still by the sides. Brief squeeze. The band is at its longest, so this is the hardest point.

## Tempo

Push down 1 s, hold 0.5 s, return 2 s (controlled against the band), brief pause 0.3 s.

## Form in numbers

| Measure | Target | Good range | Sources |
| --- | --- | --- | --- |
| Anchor height | top of a door, about 2 m | above head height |  |
| Torso forward lean | 5° | 0–10° |  |
| Upper arm (shoulder flexion) | 0°, by the side | 0–10° |  |
| Elbow flexion at start | 110° | 90–130° |  |
| Elbow at end | 175° | 170–180° (no snap) |  |
| Elbow forward drift | 0 cm | 0–3 cm |  |
| Wrist flexion or extension | 0° | 0–10° |  |

## Sources

1. [[Physitrack: Tricep press down with exercise band (band high, standing)](](https://us.physitrack.com/home-exercise-video/tricep-press-down-with-exercise-band)
2. [[ACE: Triceps Pressdown (rope, bands/cables)](](https://www.acefitness.org/resources/everyone/exercise-library/3/triceps-pressdown/)

Source: https://trainaq.com/exercises/band-triceps-pushdown