Tricep Pushdown With Bar
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The Tricep Pushdown With Bar is a strength exercise performed using a cable machine with a straight bar attachment, where you grip the bar, elbows tucked at your sides, and push it downward until your arms are fully extended before controlled return. Its primary purpose is to isolate and strengthen the triceps brachii for improved arm size, pressing power, and elbow extension. Main muscles worked include the triceps, with secondary engagement of the shoulders and core; it's ideal for intermediate lifters seeking targeted upper-body development, though bodyweight alternatives exist for beginners.
How to Perform Tricep Pushdown With Bar
- 1Stand facing a sturdy overhead bar or pull-up bar (set at chest height if adjustable), feet shoulder-width apart, knees slightly bent for stability.
- 2Grip the bar with an overhand grip, hands slightly wider than shoulder-width, arms fully extended straight down, elbows tucked close to your sides.
- 3Engage your core, keep shoulders down and back, chest up, and lean slightly forward from the ankles while maintaining a neutral spine.
- 4Inhale, then exhale as you push down on the bar by extending your elbows fully, squeezing your triceps at the bottom.
- 5Pause briefly at full extension, keeping elbows pinned to your sides—no flaring.
- 6Inhale as you slowly control the bar back up to the starting position, allowing elbows to bend without letting the bar rise above chest level.
- 7Repeat for desired reps, maintaining steady tension in triceps throughout.
- 8Key form tips: Keep elbows stationary and close to body—avoid swinging or using momentum. Use only triceps to push, not shoulders or back. Common mistakes: Flaring elbows, partial range of motion, or arching the lower back.