SahiKasratसही कसरत
हिंदी

Band Pushdown

  • ➰ Resistance band
  • At home / At the gym
  • Beginner

Pushing a band that is anchored up high down by straightening your elbows. The same movement as the gym cable machine, at home.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Anchor the band to something solid above head height — a fixed pipe, window grille, or a proper door anchor.
  2. Face the anchor and hold one end in each hand. Elbows tucked against your sides, bent to about 90°.
  3. Keeping your elbows in place, straighten your arms downwards.
  4. Pause for 1 second, then let your hands come back up to 90° slowly.

Breathing: Breathe out as you push down, breathe in as your hands come back up.

How much to start with: 2–3 sets × 12–15 reps

❌ Common mistakes

  • Letting your elbows swing forward and back.
  • Leaning over to push down with your body weight.
  • Letting the band snap back up.

⚠️ Safety

  • Make sure the anchor point is solid — test it with a firm pull first. Check the band for cracks or cuts every time. Keep your face slightly out of line with the band.

Muscles worked

Main: Triceps

Next step (a bit harder)Cable Pushdown

More ways to train Triceps

Water Bottle Overhead Extension Lowering a large filled water bottle behind your head with both hands and lifting it back up. The easiest way to start training triceps at home.
  • 🧴 Household items
  • At home
  • Beginner
 Chair Dip (Knees Bent) Hands on the edge of a sturdy chair or bed, lowering and raising your body. Keeping your knees bent makes it easier.
  • 🧴 Household items
  • At home
  • Beginner
 Close-grip Push-up A push-up with your hands closer together and elbows tucked in. This shifts the work from your chest to your triceps. If it's too hard, do it on your knees.
  • 🙌 No equipment
  • At home / At the gym
  • Some experience
 Seated Dumbbell Overhead Extension Lowering one dumbbell behind your head with both hands and lifting it back up. A good exercise for the long part of your triceps.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner
 Close-grip Bench Press A bench press with a shoulder-width grip and elbows close to your body. The heaviest triceps exercise — always with a spotter.
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience