Strength Training · Bodybuilding
Resistance Band Triceps Pressdown
The resistance band triceps pressdown trains the backs of your upper arms by straightening your elbows against a band anchored overhead.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Secure the band to an overhead anchor.
- Grasp one end in each hand with your palms facing down.
- Stand facing the anchor with your feet hip-width apart, far enough back to create light tension.
- Position your bent elbows beside your torso.
- Press your hands toward your thighs by straightening your elbows.
- Bend your elbows to return your hands to the starting position.
Form cues
- Keep your wrists straight.
- Keep your upper arms still.
- Exhale as you press.
Common mistakes
- Leaning over the bandKeep your torso upright rather than using your body weight to push down.
- Letting the band snap backTake about two seconds to return so you control the band's pull.
- Cutting the press shortUse a lighter band if you cannot comfortably straighten your elbows on every rep.
Safety
A damaged band or loose anchor can release suddenly and strike you. Excessive resistance or forcefully snapping your elbows straight can irritate your elbows.
- Inspect the band for cracks, tears, or worn areas before each use.
- Use an anchor rated for resistance-band exercise and test it with a gentle pull.
- Finish each press without jamming your elbows into lockout.
- Move toward the anchor until the band is slack before releasing your grip.
If you have elbow or wrist pain, try lighter resistance and seek advice from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Equipment
- Resistance Band
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose resistance that leaves you able to perform about two more controlled reps at the end of each set.