The Final Band Pressdown | Breaking Muscle


I undoubtedly wish to give credit score the place credit score is due for this train. I didn’t invent it however I did be taught it from Kassem Hanson. It’s a phenomenal triceps builder. Once I noticed him demo the train I believed, “That’s brilliant! Why didn’t I think of that?”


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



  • It matches the muscle groups energy curve.
  • It counteracts an all too widespread method flaw.
  • The set-up creates a stability.
  • It minimizes harm as a result of it strains the pressure up between your shoulders and elbows.


If we look at a straight bar triceps pressdown it has a number of issues. At lockout folks are likely to should raise and roll their shoulders place to complete the raise. This shifts stress away from the triceps. Because the set goes on this tends to develop into extra of a difficulty 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’ll now not management the shoulder blades.


As a consequence, by the top 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 fingers 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 you should obtain three key issues:


  1. Create a place the place you’ll be able to stabilize the shoulder blades and promote lure three activation.
  2. Align the pressure via shoulder, elbow, and wrist in order that no extreme pressure is placed on any of those joints.
  3. The entire above packaged collectively into an exercise that matches the strength curve of the triceps.


The Final Band Pressdown does all of these items 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 develop into a limiting issue. The bands anchor your shoulders in place and principally offer you an additional set of rubber band decrease traps.
  2. Permits a set-up bespoke to your actual physique construction. This facilities the resistance via your shoulder. You aren’t mounted right into a place that’s too slender or too broad due to gear limitations. This is a matter most individuals will run into when utilizing commonplace 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 stress will increase all through the motion.


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


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