Resistance Band Push Downs certainly are a fabulous movement to work your Triceps. You may consider that it can be an issue to strengthen your Triceps in your own home. Thankfully, for this simple and easy isolation push exercise, you simply need a resistance band and door anchor. Here is how to substitute cable pushdowns at home.
- Resistance Band Push Downs Summary
- Resistance Band Push Downs Instructions
- Video Tutorial
- Resistance Band Push Downs Muscles
- Benefits of Resistance Band Push Downs
- Tips for Performing Resistance Band Push Downs
- Benefits and Tips Video
- Frequent Mistakes To Avoid
- Variations and Complementary Exercises
- Opposing Complementary Exercises
- Recap
Resistance Band Push Downs Summary
- Primary Muscles: Triceps Brachii
- Secondary Muscles: None
- Equipment: Resistance Band and Door Anchor
- Mechanics Type: Isolation
- Force: Push
- Utility: Auxiliary
Resistance Band Push Downs Instructions
- Attach the resistance bands to a secure anchor point above your head.
- Grab the handles with both your hands while looking towards the anchor point.
- With your upper arm down at your sides and your forearms and hands up at your chest step back until the bands are stretching.
- Now, execute the push down by extending your arms by only pivoting at your elbows. You are pushing the handles down using your triceps.
- Pause with your arms extended for a moment.
- Then repeat the pushdowns for 8-12 reps.
Video Tutorial
Resistance Band Push Downs Muscles
Target (Agonist)
- Triceps Brachii
Synergists
- None
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Posterior
- Extensor Carpi Ulnaris
- Flexor Carpi Ulnaris
- Latissimus Dorsi
- Obliques
- Pectoralis Major – Sternal
- Pectoralis Minor
- Rectus Abdominis
- Teres Major
- Trapezius – Lower
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of Resistance Band Push Downs
Resistance Band Push Downs are an effective way to strengthen the Triceps Brachii, a muscle located at the back of the arm. This exercise targets the triceps while also engaging other muscles in the arms and shoulders, helping to improve overall strength. It is especially beneficial for those looking to increase upper body strength, as it challenges the triceps and other supporting muscles. Additionally, Resistance Band Push Downs are a great low-impact exercise that can be performed anywhere with minimal equipment, making it ideal for anyone looking to add variety to their strength training routine.
Tips for Performing Resistance Band Push Downs
When you need to get the optimum outcomes, follow these simple and easy tips. Furthermore, if you desire to minimize the chance of injuries, follow these tips.
- Ensure The Bands Are Strained. Before you start the workout ensure the bands are not hanging.
- Do The Proper Number Of Sets With Rest. Your target, in the beginning, ought to be to do 3 sets to near failure. In reality, you can increase to 5 sets. If your muscles aren’t worn out at the ending of 3 – 5, something needs to change. Initally, you can increase the resistance to make each repetition harder. Second, you can cut down on the rest time in between each set.
- Concentrate On Inhaling And Exhaling. With this and most workouts respiration is very important. You need to be breathing out during your target muscle constriction and breathing in when your primary muscle group is relaxing.
Benefits and Tips Video
Frequent Mistakes To Avoid
You should refrain from these very common mistakes to support nice form and reaching your goals. As well
- Don’t have unbalanced resistance one each band, or you will use both sides with an imbalance.
- Avoid Cheating. In almost all, cheating is utilizing momentum rather than the force of your target muscle tissue. Occasionally, a bit cheating on your last rep can be fine to overload your muscle, but not for more than a few reps.
- Don’t use To Little or Too Much Tension. Not enough, and you will not be sufficiently using your agonist (target) muscle, more than the right amount, and it will lead to cheating. Make sure you can complete between 8-12 reps with proper form.
Variations and Complementary Exercises
When doing Resistance Band Push Downs, it can be beneficial to switch it up and perform different variations, complementary, or alternative exercises to work the same muscles. Below are some exercises that can help to build similar strength and muscle as Resistance Band Push Downs.
Resistance Band Overhead Triceps Extensions: Resistance Band Overhead Triceps Extensions are a great alternative or complementary exercise to Resistance Band Push Downs. This exercise can be done anywhere with a resistance band and targets the triceps muscles in the back of the arm. The exercise is performed by holding one end of the resistance band in each hand, extending your arms overhead and pushing down against the resistance band. This exercise works the triceps muscles, helping to strengthen and tone them. Resistance Band Overhead Triceps Extensions also help to improve shoulder and upper body strength, making it an ideal complementary or alternative exercise to Resistance Band Push Downs.
Resistance Band Anchored Tricep Kickbacks: Resistance Band Anchored Tricep Kickbacks are a great complementary or alternative exercise for Resistance Band Push Downs. This exercise works the triceps in a different way than Push Downs, targeting the long head of the triceps muscle to give you a full triceps workout. To do this exercise, secure one end of a resistance band to a stable object, such as a table leg or door handle, and hold the other end of the band in one hand. Keeping your elbow tucked in close to your body, extend your arm backwards and squeeze your triceps at the top of the movement. Slowly lower your arm back to the starting position and repeat for desired reps. This exercise is an effective way to strengthen and tone your triceps, and can be done without any additional equipment.
Resistance Band Tricep Kickbacks: Resistance Band Tricep Kickbacks are a great complementary or alternative exercise to Resistance Band Push Downs. This exercise targets the triceps muscle and helps to build strength in the upper arm and back of the shoulder. This exercise can be performed with either one or two resistance bands, and is performed by holding the band(s) in both hands and extending the arms straight out behind you while keeping the elbows close to the body. As you extend your arms, you should feel the resistance bands working your triceps and back of the shoulder. This exercise can help build strength, coordination, and balance, and can be done standing or seated.
Check Out These Top Resistance Band Exercises
Resistance Band Chest Press: Resistance Band Chest Press is a great complementary exercise to Resistance Band Push Downs. This exercise requires you to stand with your feet hip-width apart while gripping the handles of the band in each hand. You then press the band outwards in front of your chest, squeezing your pectorals as you do so. This exercise helps to strengthen and tone the chest muscles, and can be used as an alternative to the Resistance Band Push Downs for those who are unable to perform the latter exercise.
Close Grip Push Up: Close Grip Push Ups are an excellent complementary or alternative exercise for Resistance Band Push Downs. This exercise works the triceps muscles in the same way as Resistance Band Push Downs, but it also strengthens the core, chest, and shoulders. Close Grip Push Ups can be done in a variety of ways, from wide to narrow grips and from low to high reps. With this exercise, you should start with your hands slightly wider than shoulder-width apart and lower your body until your chest nearly touches the floor. Then, press up and squeeze your triceps as you do with Resistance Band Push Downs. Close Grip Push Ups are a great way to strengthen the same muscles while also engaging your core and shoulders.
Close Grip Push Up On Knees: The close grip push up on knees is a great complementary or alternative exercise for the resistance band push downs. This exercise targets the triceps and core muscles, helping to develop strength and stability in both areas. The close grip push up on knees is performed by getting into a plank position with the hands placed closer together than shoulder width apart, and then lowering the body until the chest touches the floor. The key here is to keep the back straight and engage the core throughout the movement. This exercise can be modified by using your knees instead of your toes to provide a less intense version of the exercise. When performing this exercise, you should feel a stretch in your triceps, and your core should be engaged and activated throughout.
Opposing Complementary Exercises
It is important to incorporate complementary exercises that work the opposing muscles to ensure balanced development of your muscles. Below are a few exercises that target the opposite muscles as Resistance Band Push Downs. Doing these exercises in addition to Resistance Band Push Downs will help you build strong, balanced muscles and improve your overall strength.
Resistance Band One Arm Bicep Curls: Resistance Band One Arm Bicep Curls are a great way to strengthen the biceps and are a great complement to Resistance Band Push Downs, which target the triceps. To do this exercise, start by standing with one foot on the resistance band and holding it with one hand. From here, curl your arm up and pause at the top before slowly lowering it back down. This exercise not only works the bicep muscles but also helps to stabilize the core and shoulder muscles. It is an effective way to build strength in the opposing muscle group of the triceps, making it a great complement to Resistance Band Push Downs.
Resistance Band Hammer Curls: Resistance Band Hammer Curls and Resistance Band Push Downs are complementary exercises that help to build strength and stability in the arms. Resistance Band Hammer Curls target the biceps while Resistance Band Push Downs target the triceps, making them the perfect pair for a balanced arm workout. Both of these exercises involve using a resistance band to create tension and help to engage the muscle groups being worked. Performing both exercises together allows for optimal arm development, strengthening both the biceps and triceps.
Resistance Band Reverse Grip Curls: Resistance Band Reverse Grip Curls are an excellent exercise to complement Resistance Band Push Downs. This exercise targets the biceps, which are the opposing muscle group to the triceps used in Resistance Band Push Downs. Reverse Grip Curls can be done with any resistance band, and is an effective way to build strength and size in the upper arms. The exercise involves gripping the band with an overhand grip, then curling the band up towards the shoulders, before slowly lowering it back down. This exercise can be done for higher repetitions to build endurance, or with heavier resistance bands for more strength-focused workouts.
Recap
You should immediately have the ability to carry out resistance band push downs thoroughly. Your next step is to perform resistance band push downs as a piece of a steady strength training program.
References: Wikipedia | ExRx.net | PubMed.gov
