Straight Bar Tricep Extension: Video Tutorial & Exercise Guide
| Workout | Straight Bar Tricep Extension |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Straight Bar |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Straight Bar Tricep Extension: Video Tutorial & Exercise Guide
Secondary Muscles Group
Straight Bar Tricep Extension: Step-by-Step Guide
- Step 1: Attach a straight bar to the high pulley of a cable machine. Stand facing the machine, grasping the bar with an overhand grip, hands about shoulder-width apart.
- Step 2: Step back slightly and position your feet shoulder-width apart. Keep your elbows close to your sides, bent at a 90-degree angle. Your upper arms should remain stationary throughout the exercise.
- Step 3: Push the bar down by extending your elbows and straightening your arms. Focus on squeezing your triceps as your hands reach your thighs.
- Step 4: Hold the contraction at the bottom for a brief moment, then slowly allow the bar to return to the starting position by bending your elbows, keeping tension on the triceps throughout the movement.
- Step 5: Repeat for the desired number of reps, ensuring controlled movement throughout each rep.
Straight Bar Tricep Extension: Overview
The Straight Bar Tricep Extension is an isolation exercise that targets the triceps, specifically the long head of the triceps. Using a cable machine with a straight bar attachment provides constant tension throughout the movement, making it an effective tricep builder for strength and definition.
This exercise is highly versatile and can be performed by lifters of all levels. It's a staple in most upper-body workout routines, helping to improve overall arm strength and supporting other pushing movements like bench presses.
Straight Bar Tricep Extension: Benefits
Straight Bar Tricep Extensions strengthen and build the triceps, improving arm definition and enhancing performance in other pressing exercises. The constant tension provided by the cable machine helps to maximize muscle activation and promote muscle growth.
This exercise is particularly effective for isolating the triceps, reducing the involvement of other muscle groups, making it ideal for focused tricep development.
Straight Bar Tricep Extension: Pro Tips & Advanced Techniques
Focus on keeping your elbows close to your sides and avoid flaring them out, as this can take the focus off your triceps. Control the movement, especially during the negative (eccentric) phase, to increase time under tension. For an added challenge, hold the contraction at the bottom for 1-2 seconds before returning to the starting position. You can also experiment with different grip widths to target different areas of the triceps.
Straight Bar Tricep Extension: Progression Plan
Beginner
Intermediate
Advanced
Straight Bar Tricep Extension: Frequently Asked Questions (FAQs)
What muscles do Straight Bar Tricep Extensions target?
+Straight Bar Tricep Extensions primarily target the triceps, with a focus on the long head. The core and shoulders engage slightly for stabilization.
How can I make Straight Bar Tricep Extensions easier?
+Start with a lighter weight or focus on fewer reps with a controlled motion. You can also perform this exercise using a lighter resistance band instead of a cable machine.
How do I increase the difficulty of Straight Bar Tricep Extensions?
+Increase the weight or slow down the lowering phase to increase time under tension. You can also hold the contraction at the bottom for 2-3 seconds for more intensity.
How often should I do Straight Bar Tricep Extensions?
+Incorporate Straight Bar Tricep Extensions 1-2 times per week as part of your arm or upper-body workout routine. They pair well with other tricep exercises like close-grip bench presses or dips for a comprehensive tricep workout.
What common mistakes should I avoid?
+Avoid flaring your elbows outward or using your shoulders to assist with the movement. Keep your elbows tucked in, and focus on fully extending your arms to engage the triceps.
