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elbow extension
Band Triceps Pressdown
Search GoogleThe band triceps pressdown strengthens elbow extension without requiring overhead shoulder position. Use a secure high anchor, keep the elbows beside the ribs, and move only through a pain-free shoulder position.
- Primary
- triceps
- Secondary
- forearms, core
- Equipment
- resistance band
- Mechanic
- isolation
Setup
- — Secure a light band to a stable high anchor and inspect both the band and attachment.
- — Hold the band with the palms facing inward and step back until there is light tension.
- — Stand tall with the elbows tucked beside the ribs and shoulders relaxed.
Execution
- — Straighten the elbows and guide the hands toward the thighs without moving the upper arms.
- — Pause briefly with the arms long but not forcefully locked.
- — Return slowly until the elbows are comfortably bent while they remain beside the torso.
Breathing & coaching
- — Exhale while pressing down.
- — Inhale during the controlled return.
- — Keep the neck relaxed and let the elbows act like hinges.
- — Use a lighter band if the shoulders move forward or upward.
Progressions
- — Add repetitions before choosing a slightly stronger band.
Regressions
- — Use a lighter band or stand closer to the anchor.