Triangle Band Pushdowns for a Massive Tricep Contraction

The band pushdown is an excellent tricep "finisher" exercise.

This variation is going to add an additional layer of resistance to the exercise.

To do this one, you'll need a single 41 inch training band.

Click here if you need bands.

Hitch it to a high bar or cross beam and let it dangle down.

For the first version, kneel down in front of the band (if you need to - you CAN stand if you've hitched it high enough). You're going to simply grip onto the sides of the band with 5-6 inches of band between your hands, forming a triangle.

Now push down...and as you, push OUTWARDS and stretch that bit of band in the middle.

This version of the band pushdown works good. You'll notice that your pinkies get a bit munched as you push down.

Now...here's the BEST version of the Triangle Band Pushdown.

Take a similar grip on the bands but bring that center band part up a bit on both sides to make a couple of small loops in the band. Basically, you've just folded the band ends up a bit to form the "bulbs" at the ends.

Now you've just made HANDLES for the ends of the bands.

I demonstrate this in the video at the 1:24 mark.

This simple adjustment makes the exercise MUCH better.

Now, as you do the pushdown, instead of your pinkies getting munched, you're gripping with your thumb and pulling the middle section of the band into a stretch rather than pushing it.

This not only FEELS better, it works better.

Perform this exercise for moderate to high reps, trying to stretch that center part of the band at the bottom of every rep.

That's the money part of the exercise.

This exercise is a great finisher for your tricep workout and can really help improve the lateral head of your triceps, giving them a better "horseshoe" look.

Definitely pair this exercise with a compound exercise for the triceps, such as the Close Grip Dumbbell Bench Press.

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