How to Do the Band Pushdown: Form, Sets, Progression
The Band Pushdown is a band exercise that mainly works your triceps. Beginners start with 2 sets of 12–15 reps and try one more rep next time.
Form in 3 steps
- Anchor the band high on a door frame or post, hold it with both hands, and pin your elbows to your sides.
- Keep your elbows still. Breathe out and push the band down until your arms are fully straight.
- Pause briefly at the bottom, then breathe in and take about 2 seconds to let your hands rise back to elbow height.
Common mistakes
- Elbows moving forward and back: your shoulders and back take over. Keep your elbows pinned to your sides.
- Leaning over to push with your body weight: your triceps miss out. Lean only slightly and stay still.
- Letting the band pull your hands up: you miss the work on the way back. Resist it slowly on the way up too.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
How to progress
Bodyweight and band exercises progress by reps, not weight. DailyFit looks at your best set last time and asks for one more rep today.
When to pick another exercise
If your elbow bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Band Pushdown to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
Where should I feel the Band Pushdown?
If the back of your arm just above the elbow feels worked, you're doing it right. If your elbows feel uncomfortable, stop. If you pick elbows as a problem area in DailyFit, this exercise is left out of your routine.
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