The Ultimate Band Pressdown

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I positively wish to give credit score the place credit score is due for this train. I didn’t invent it however I did study it from Kassem Hanson. It’s a phenomenal triceps builder. After I noticed him demo the train I assumed, “That’s sensible! Why didn’t I consider that?”


The train is deceptively easy, however there are a sequence of sensible components that come collectively to make it so efficient.



  • It matches the muscle tissues energy curve.
  • It counteracts an all too frequent approach flaw.
  • The set-up creates a stability.
  • It minimizes harm as a result of it traces the drive up between your shoulders and elbows.


If we study a straight bar triceps pressdown it has a couple of issues. At lockout folks are inclined to should carry and roll their shoulders place to complete the carry. This shifts pressure away from the triceps. Because the set goes on this tends to turn into extra of a problem on account of fatigue.


The fatigue manifests in two methods. Clearly, the triceps are drained however so too are the decrease traps. The decrease traps play an important position in stabilising the shoulder blades. Once they get drained they will now not management the shoulder blades.


As a consequence, by the tip of a set it is not uncommon to see folks rounding and shrugging their shoulders—and utilizing a ton of physique English to maneuver the load. All of which does zero for triceps development, however does train your ego and beat up your elbows.


A Repair to Shoulder Instability

To enhance on the problems created by the straight bar, folks typically use a rope attachment to permit for extra freedom of motion. This implies the palms can transfer aside extra naturally on the finish of the vary. This helps preserve the elbows wholesome, however it doesn’t repair the problems with shoulder instability.


To repair these points it is advisable obtain three key issues:


  1. Create a place the place you possibly can stabilize the shoulder blades and promote entice three activation.
  2. Align the drive by way of shoulder, elbow, and wrist in order that no extreme pressure is placed on any of those joints.
  3. All the above packaged collectively into an exercise that matches the strength curve of the triceps.


The Final Band Pressdown does all of this stuff and it means the load is all focused in the direction of the triceps.


Particularly, the train achieves this by:



  1. Doing the job of the decrease traps so their energy endurance doesn’t turn into a limiting issue. The bands anchor your shoulders in place and principally give you an additional set of rubber band decrease traps.
  2. Permits a set-up bespoke to your actual physique construction. This facilities the resistance by way of your shoulder. You aren’t mounted right into a place that’s too slim or too vast due to gear limitations. This is a matter most individuals will run into when utilizing customary cable attachments.
  3. Extension patterns just like the triceps pressdown, have an ascending energy curve the place you get stronger all through the vary. Utilizing bands matches this completely as a result of their pressure will increase all through the motion.


The secure place, synthetic shoulder stability offered, and resistance profile of this train make it an outstanding triceps builder.


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