Band Lying Reverse-Grip Pressdown
Target your triceps with this band exercise! Lie down, press, and feel the burn. Great for building arm strength anywhere.
Required Equipment
Muscle Groups
Primary
Instructions
1. Set-Up: Anchor a resistance band to a stable point at or slightly above head height when you are lying down. Lie on your back on a flat surface, far enough from the anchor point so that the band has tension when your arms are fully extended.
2. Grip: Grasp the band with both hands using an underhand grip (palms facing towards your face) and extend your arms directly above your shoulders.
3. Movement: Keeping your elbows stationary and close to your body, slowly push the band down towards your thighs by fully extending your arms. Your hands should end up next to your hips.
4. Squeeze: Once your arms are fully extended, squeeze your triceps and hold the contraction briefly.
5. Return: Slowly let your hands return to the starting position above your shoulders, maintaining tension in the band throughout the entire movement.
6. Repetition: Complete the desired number of repetitions and sets, ensuring to maintain good form - avoid letting your arms flare out and keep the motion controlled.
Remember to breathe normally throughout the exercise, exhaling during the pressdown phase and inhaling when returning to the starting position. Adjust your body position if necessary to ensure the resistance band is appropriately aligned to create continuous tension on the triceps.
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