Straight Bar Pushdown: How-to, Tips & More
The Straight Bar Pushdown is a beginner isolation exercise for your triceps. You do it with cable machine and straight bar. It is a good fit when your goal is muscle growth.
Muscles worked
Triceps
Primary
How to do the Straight Bar Pushdown
- Attach a straight bar to the high pulley and hold it palms down.
- Pin your elbows to your sides.
- Push the bar down until your arms are straight.
- Let it rise slowly.
Straight Bar Pushdown tips
- Keep your shoulders down and still.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Straight bar
Type
Isolation
Straight Bar Pushdown alternatives
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Barbell Skullcrusher
Barbell
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Frequently asked questions
What muscles does the Straight Bar Pushdown work?
The Straight Bar Pushdown mainly works your triceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Straight Bar Pushdown good for beginners?
Yes. The Straight Bar Pushdown is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Straight Bar Pushdown?
You need cable machine and straight bar.
Add Straight Bar Pushdown to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon