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Straight-Bar Triceps Pushdown/Extension Guide

  1. Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  2. Targeted Muscle Groups:
    • primary: triceps
    • tertiary: forearm

How to perform?

The Straight-Bar Triceps Pushdown/Extension involves pushing a straight bar down toward your thighs to target your triceps. It also engages your chest and shoulder muscles. It's one of the most widely used triceps exercises because of how effective it is at tiring the triceps out and promoting growth.

Steps to perform:

  1. Set up a cable machine with a straight bar attachment at the high pulley.
  2. Stand facing the machine with feet shoulder-width apart.
  3. Grasp the bar with an overhand grip, hands shoulder-width apart.
  4. Keep your elbows close to your body and a slight bend in your knees.
  5. Exhale as you push the bar down, fully extending your elbows.
  6. Focus on contracting your triceps at the bottom of the movement.
  7. Inhale as you release the bar, allowing it to return to the starting position.

Note: Focus on using your triceps to bring the bar down and avoid 'cheating' by using your shoulders or even your back to help yourself.


This exercise doesn't have any variations

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