Triceps Extension Push Downs with a resistance band. This exercise primarily targets the triceps, helping to strengthen and tone the muscles in the back of your arms.
Video Instructions On How To Do Triceps Extension Push Downs with Band
Equipment Needed:
- Resistance band
- Stable anchor point (such as a sturdy overhead structure or a door anchor)
Instructions:
- Setup:
- Attach one end of the resistance band to a stable anchor point above head height.
- Make sure the band is securely fastened, and the anchor point is strong enough to withstand the force you’ll be applying.
- Adjust Resistance:
- Choose a resistance band with an appropriate level of tension. The band should provide enough resistance to make the exercise challenging but still allow you to maintain proper form.
- Body Position:
- Stand facing the anchor point with your feet shoulder-width apart.
- Grasp the other end of the resistance band with both hands, using an overhand grip.
- Starting Position:
- Extend your arms fully in front of you, keeping a slight bend in your elbows.
- Ensure that your elbows are close to your body and your palms are facing down.
- Execution:
- Keep your upper arms stationary and engage your triceps to push the band downward.
- Straighten your elbows completely, fully extending your arms.
- Focus on squeezing your triceps at the bottom of the movement to maximize muscle engagement.
- Return to Starting Position:
- Slowly and with control, allow your arms to return to the starting position, maintaining tension in the resistance band.
- Keep a slight bend in your elbows throughout the movement to keep tension on the triceps.
- Repetitions:
- Perform the desired number of repetitions. Aim for 10-15 repetitions to start, and adjust based on your fitness level.
- Sets:
- Complete 2-3 sets of the exercise, resting for about 60-90 seconds between sets.
- Breathing:
- Inhale as you lower the band and exhale as you push it down.
- Form Tips:
- Keep your core engaged to maintain stability.
- Avoid using your body weight to assist the movement; focus on isolating the triceps.
Remember to start with a lighter resistance band and gradually increase the tension as you become stronger. If you experience any pain or discomfort, stop the exercise and consult with a fitness professional or healthcare provider.
