Female model ex_4P63XX

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Upper Arms · Band

Band Lying Press Down

beginnerstrength

Band Lying Press Down is a beginner compound strength exercise that works the triceps (upper arms), with the forearms and shoulders assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Triceps
Body part: Upper Arms
Equipment: Band
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Triceps · Triceps Brachii

Secondary muscles

Forearms · Forearm Extensors
Shoulders · Anterior Deltoid

How to do Band Lying Press Down

Attach a resistance band at the bottom of a piece of sturdy equipment.
Lie on your back with your knees bent, feet flat on the floor. Hold onto the resistance bands with your hands above your forehead, elbows bent and facing upward.
Push the band up to the ceiling, squeezing your triceps hard at the top of the movement.
Slowly return your arms to the starting position with control and repeat.

Form tips

Keep your lower back in a neutral position throughout the exercise.
Keep your arms perpendicular to the ground and elbows tucked in.
Keep the movement controlled and avoid letting the band pull your arms back quickly.
Exhale as you extend the band upward using your triceps and inhale as you return.

Band Lying Press Down alternatives

Dumbbell Tate Press

Triceps · intermediate

Barbell Close Grip Press

Triceps · intermediate

Barbell Jm Bench Press

Triceps · intermediate

Close Grip Barbell Bench Press (Variation 2)

Triceps · intermediate

More triceps exercises

Close Grip Barbell Bench Press

Triceps · intermediate

Barbell Seated Overhead Triceps Press

Triceps · beginner

Barbell Hooklying Bench Press Close Elbows

Triceps · intermediate

Barbell Reverse Close Grip Bench Press

Triceps · intermediate

Barbell Lying Extension

Triceps · beginner

Barbell Lying Triceps Extension

Triceps · beginner

Dumbbell Lying Triceps Extension

Triceps · beginner

Cable Lying Triceps Extension

Triceps · beginner

Band Lying Press Down FAQ

What muscles does Band Lying Press Down work?

Band Lying Press Down mainly works the triceps in the upper arms (Triceps Brachii). The forearms and shoulders work as secondary muscles.

What equipment do you need for Band Lying Press Down?

You need a band and a sturdy surface.

How many sets and reps of Band Lying Press Down should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Lying Press Down good for beginners?

Yes. Band Lying Press Down is rated beginner, so it's a sound choice while you learn to train the triceps.

How many calories does Band Lying Press Down burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Band Lying Press Down?

Other exercises for the triceps include Dumbbell Tate Press, Barbell Close Grip Press, Barbell Jm Bench Press and Close Grip Barbell Bench Press (Variation 2).

For developers

Use Band Lying Press Down in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_4P63XX" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_4P63XX",
  "name": "Band Lying Press Down",
  "model": "female",
  "target": "Triceps",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_4P63XX/mp4-720.mp4?…",
    "poster": "https://…/ex_4P63XX/poster.jpg?…"
  }
}