Muscle Groups worked:
This is a great exercise if you want to achieve the “pump” it is perfect if your a beginner or even an expert.
It is a fantastic exercise if your trying to gain strength and is also a great isolation exercise!
Doing a push day? This exercise is perfect for you!
The muscle that’s targeted when doing this exercises is the long head of the tricep it’s the main muscle that makes and gives you that horse shoe look.
- Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.
Straight Bar Triceps Pushdown Tips:
There are many variations to this movement.
For instance you can use an E-Z bar attachment as well as a V-angled bar that allows the thumb to be higher than the small finger.
Also, you can attach a rope to the pulley as well as using a reverse grip on the bar exercises.
Reps and Sets:
For beginners, start with 8-10 reps for 1-2 sets of Straight Bar Triceps Pushdown. As you progress and become adept, increase your reps and sets. However, avoid over training your triceps. Only train your triceps once per week for optimal results.
Consider your entire program and keep your overall volume for triceps a little lower than for other larger muscle groups like your back and legs.