Speed Resistance Band Pushdown
Differentiation: Mechanics
This variation of a Triceps Pushdown is unique. Here is how: you use a double-handle resistance band | looped over a pull-up bar, | instead of a cable machine. As you pull the bands farther and make them thinner and longer,| the amount of resistance your triceps feel increases. Since you use two separate sets of bands, | you work each tricep individually with the same amount of resistance. Using equal weight increases the overall symmetry of your triceps.
Starting Position
To get into starting position, do this...
1) Obtain elastic exercise bands (the kind with handles). This exercise can also be performed with a circle-type band without handles
2) Locate a pull-up bar.
3) Loop the exercise band around the center of the pull-up bar.
4) Adjust the ends of the band so an equal length is hanging down on each side.
5) Stand facing the pull-up bar.
6) Grasp a handle of the exercise band in each hand.
7) Your elbows should be plated at your side.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With hands close together, pull the band down...
3) This is the ending position.
4) ...until your arms are straight and pointed toward the floor.
5) Hold this position for a count of one second.
6) Then, gradually allow the band to retract upward and your arms return to their original position.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows pinned against the sides of your torso during the movement.
Keep your upper arm stationary and focus on only moving your forearms.
Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant band-resistance.
Gear Advice
To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home..
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| SPRI ES502R Xertube Resistance Band with Door Attachment and Exercise Charts | $9.84 |
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