Who Should Do?
The Average Gym Goer
The average gym-goer’s training focus is increasing strength and improving function. This can be achieved by performing a range of compound and isolation exercises, which provide a stimulus for muscle growth.
The resistance band tricep pushdown is an isolation exercise that overloads the triceps. It is a simple movement suitable for all experience levels and can easily be added to most training sessions. Combine this with tricep stretches to maintain flexibility, and mobility to improve triceps function.
Bodybuilders
A bodybuilder’s training focus is to increase muscle mass while maintaining symmetry and a lean physique. This requires a range of compound and isolation exercises to progressively overload muscle tissue to promote hypertrophy.
The resistance band tricep pushdown overloads the triceps and stimulates muscle hypertrophy. If you are a bodybuilder, consider adding this to your push day, or arm day to increase tricep training volume and enhance growth.
Expert tip
Consider adding the tricep pushdown to multiple training days such as your chest day, and arm day. This will increase your tricep training volume, promoting greater muscle growth.
Who Should Not Do?
People With Elbow Tendinopathy
People with inner and outer elbow pain and soreness should avoid the resistance band tricep pushdown. An elbow tendinopathy is inflammation of the tendon due to overuse or trauma.
Our hand and forearm muscles attach to the elbow. When they are inflamed, it can be difficult to grip and hold the band. This can make resistance band tricep pushdown difficult, potentially leading to impaired technique or further aggravation.
If you are battling an elbow tendinopathy, consult your physical therapist. They will provide you with a treatment plan for a smooth recovery.
People With Wrist Injuries
If you are currently nursing a wrist injury, you may want to avoid the resistance band tricep pushdown. Our wrist joint contains eight wrist bones, and two forearm bones (radius and ulna). When there is pain due to muscle or ligament damage it can be difficult to support significant load.
During the resistance band tricep pushdown, our wrist flexors and extensors contract to keep our wrist in the neutral position. However, if the wrist is injured, it can be difficult to hold this position. This can lead to poor technique or further injury.
If you suspect you have a wrist injury, consult your physical therapist to get a tailored treatment plan.
Benefits Of The Exercise
Improves Physique
Improving physique requires the alteration of our body’s composition. For these changes to occur, we need to increase lean muscle mass and reduce body fat, to improve muscular definition.
A combination of compound and isolation exercises is needed to increase training intensity and volume. Compound movements engage many muscle groups and can be used to overload muscle tissue. On the other hand, isolation exercises increase training volume and focus on directly targeting muscles, creating a greater mind-muscle connection.
The resistance band triceps pushdown is an isolation exercise that allows us to focus on creating quality muscle contractions. Our triceps make up two-thirds of our arm and are an important part of a well-rounded physique.
Increases Muscle Mass
Developing muscle mass requires a progressive overload of muscle tissue to promote muscle growth. This can be done by performing compound and isolation exercises with incremental increases in resistance, volume, and intensity.
The resistance band triceps pushdown is an isolation exercise that overloads the triceps brachii. This provides a targeted stimulus to this muscle. Increasing training volume with this exercise can encourage muscle hypertrophy.
Supports Bone Health
Maintaining bone health requires an adequate diet and physical activity. The absence of quality nutrition and physical activity can lead to loss of function and increase the risk of frailty. Resistance training is a powerful tool for increasing bone mass and preserving bone health.
The resistance band tricep pushdown is a simple and effective way to load the arms and upper body. This leads to increased bone mass and preservation of bone health.
Frequently Asked Questions
The resistance band tricep pushdown targets the triceps and forearms. It is an isolation exercise that overloads the triceps and increases training volume. This leads to great muscle growth.
The resistance band tricep pushdowns are effective for tricep hypertrophy. Resistance bands are excellent for incrementally increasing load, which is vital for overloading muscle tissue to promote hypertrophy.
You should avoid doing tricep pushdowns every day. While it is possible, it may result in overtraining. Consider a recovery period of 24–72 hours between tricep workouts. This will give you adequate time to rest.
Your shoulder may hurt due to poor posture, or prior shoulder injury. While the resistance band tricep pushdown mostly involves the elbow, the shoulders provide stability. If there is an injury or inflammation in the shoulder, it may be aggravated.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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