Band Triceps Pushdown (Complete How To Guide w/ Video)

Band Tricep Pushdowns are an effective and joint-friendly way to strengthen and isolate the triceps using a resistance band. By anchoring the band overhead and pressing down through a full range of motion, you build arm strength and lockout power for pressing movements without needing a cable machine.

Primary Muscles Worked: Triceps Brachii
Secondary Muscles Worked: Forearms (stabilization), Shoulders (stabilization)
Equipment Needed: Resistance Band and Overhead Anchor Point

How To Do Band Tricep Pushdowns

Step-by-Step Instructions

Set-Up:
- Anchor a resistance band securely overhead (to a pull-up bar or rack).
- Stand facing the anchor and grab the band with both hands, palms facing in (neutral grip).
- Step back slightly to create light tension, elbows tucked to your sides.
Execution:
- Begin with elbows bent at about 90 degrees.
- Press your hands straight down until your arms are fully extended, keeping elbows pinned in place.
- Pause briefly at the bottom, squeezing your triceps.
- Slowly return to the starting position under control.
Tips for Proper Form:
- Keep elbows close to your ribs (don’t let them drift forward).
- Maintain a tall posture with core engaged.
- Control both directions (don’t let the band snap back).

Key Benefits

Builds triceps strength and size with minimal equipment.
Improves pressing lockout strength.
Easy on the elbows and shoulders compared to heavy cable or bar work.

Modifications and Variations

Easier Option:
- Use a lighter resistance band.
- Perform single-arm pushdowns for better control.
Harder Option:
- Step further from the anchor to increase tension.
- Add a 1–2 second pause at the bottom of each rep.
- Perform with an underhand (reverse) grip to shift emphasis slightly.

Common Mistakes

Elbows Drifting Forward: Keep them fixed by your sides.
Using Momentum: Move slowly, avoid jerking or swinging the band.
Incomplete Extension: Fully straighten the arms to engage the triceps completely.

Reps and Sets Recommendations

For Strength: 3–4 sets of 8–10 reps with strong tension.
For Hypertrophy: 3–4 sets of 10–15 reps with moderate resistance.
For Warm-Up or Accessory Work: 2–3 sets of 15–20 light, controlled reps.

Band Tricep Pushdown Alternatives

Here are a couple of band pushdown alternatives if don’t have a band or are just wanting to change up your workout a bit.

Dips

If you have access to a dip rack attachment or a dip station, Dips are one of the best exercises you can do to build strong triceps.

DB Skull Crushers

Don’t have a band, but you do have dumbbells?

DB Skull Crushers are a great tricep alternative to band pushdowns. Lay on a bench with arms straight up and bend the elbows, bringing the dumbbells down to right beside the ear. Extend back to the starting position and repeat.