Description:
Resistance band press-downs are an isolation exercise that targets the triceps using resistance bands. This exercise helps to build and tone the triceps by providing constant tension throughout the movement.
Benefits:
Resistance band press-downs help to improve tricep strength, size, and endurance. They are versatile, easy on the joints, and can be performed anywhere, making them a great addition to any workout routine.
Profile:
| Equipment: | Resistance Band |
| Type: | Resistance |
| Tempo: | 2-1-2-0 |
| Level: | Beginner |
Muscles:
Primary Muscles
- Triceps
Secondary Muscles
- Forearms
- Core
Classification:
| Utility: | Isolation |
| Mechanics: | Simple |
| Force: | Push |
Instructions:
- Step 1: Secure a resistance band to a high anchor point.
- Step 2: Hold the band handles with your palms facing down and elbows close to your sides.
- Step 3: Stand with your feet shoulder-width apart, and your core engaged.
- Step 4: Press the handles down until your arms are fully extended, squeezing your triceps at the bottom of the movement.
- Step 5: Slowly return to the starting position.
- Repeat the movement for the desired repetitions.
Common Mistakes:
- Using momentum to press down
- Allowing the elbows to flare out
- Inconsistent range of motion
- To avoid these mistakes, keep your core engaged, maintain a controlled motion, and ensure your elbows remain close to your sides throughout the exercise.
Variations:
- Single-arm Resistance Band Press-downs
- Overhead Resistance Band Tricep Extensions
- Resistance Band Skull Crushers
- Resistance Band Tricep Kickbacks
Links to each will be provided as they are added to the website.
Safety Tips:
- Always perform a proper warm-up before doing resistance band press-downs.
- Start with a lighter band and progress to a heavier one as you build strength.
- If you have any pain or discomfort, stop the exercise and speak with a trainer.
Additional Information:
Resistance band press-downs are a versatile and effective way to build tricep strength and size. They can be performed anywhere, making them a convenient option for at-home or on-the-go workouts.
EXERCISES
