How to do it
- Anchor a band above head height and take an end in each hand with the elbows tucked to your sides.
- Keeping the upper arms still, push down until the arms are fully straight.
- Let the band draw the hands back up to chest height under control.
Cues that matter
- Lock the elbows in place — only the forearms move.
- Squeeze hard at the bottom, where the band tension peaks.
Common mistakes
- Leaning over the band and pressing with the chest.
- Letting the elbows swing forward and back with each rep.
Muscles worked
Primary
- Triceps
- Lateral head
- Medial head
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Pushdown in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the triceps with different equipment — for a day the resistance band is taken, or a gym that does not have one.