How To Do Straight Bar Tricep Extension Properly

Straight Bar Tricep Extension is a variation of tricep extension exercises that works on building strong and well-defined triceps muscles.

Not just for aesthetic purposes, well-built triceps have a great benefit when doing compound pressing movements like shoulder press or overhead press.

Toning and defining your triceps muscles give your arm muscles a big and strong look.

HOW TO DO STRAIGHT BAR TRICEP EXTENSION PROPERLY

You will need a cable machine with a straight bar attachment. For setup and assistance, talk to your trainer/gym instructor.

Hey, before you continue reading, check this out: A new proven way to lose up to 22 pounds (10kgs) in just 6 weeks without starvation or exercising for hours – click here to see it

Set the pulley to the highest level and stack weights that best match your muscle strength.

How to do it:

  • Stand facing the cable machine and grab the straight bar attachment in an overhand grip with hands shoulder-width apart. Your thumbs should be above the bar as well.
  • Stand with feet hip-width apart with a slight knee bend and lean forward slightly by hinging at the hips. Your back should be straight.
  • Tighten your grip and pull the straight bar attachment downwards until your forearms are parallel to the floor. Almost like a ninety-degree angle.
  • This creates tension on the cable since the weights are off the stack. This is your starting position.
  • Exhale as you slowly extend your elbows while pulling the bar downwards until your elbows are almost locked out.
  • Squeeze your triceps as you extend your elbows to facilitate muscle activation or fat burning.
  • Tuck in your elbows by your side at all times and keep your whole body stationary while doing the movement.
  • Inhale as you allow the bar to rise back to your starting point.
  • Do the motion in a slow and controlled pace to help with keeping a good breathing and muscle activation.
  • Do 2 sets of 8-10 reps. You can increase the sets with time.

WHAT MUSCLES DO STRAIGHT BAR TRICEP EXTENSION WORK

TRICEPS

Triceps muscles are one of the main muscles controlling the movements of the elbows. Located at the rear part of the upper arm, the muscles’ main function is the extension of the forearm at the elbow joint.

When doing the Straight Bar Tricep Extension, the forearms are the only parts of the body that are moving in which the triceps muscle is the most active in the extension and contraction.

FOREARM MUSCLES

Being the only muscle actively moving in the workout, the forearms muscles help with flexing the elbow and the digits of the hand.

When holding and pulling the straight bar attachment, the forearm muscles act as synergic muscles and help to fully activate the triceps muscles and flex at the elbow joint.

STRAIGHT BAR TRICEP EXTENSION BENEFITS

BUILD AND STRENGTHEN THE TRICEPS

Working on your triceps helps improve the shape of the upper arm and increase arm strength. Straight Bar Tricep Extension helps to completely engage the triceps muscles and increase activation of the muscles.

Strong triceps are an easy pass to perform more challenging workouts because there is an increase in strength and endurance in your muscles.

INCREASE ARM STABILIZATION

Arm stabilization is achieved when the upper arm muscles are well built and strong, especially the triceps. They help stabilize the elbow joints and shoulders, which makes it easier and more comfortable to do workouts or day-to-day activities.

INCREASE PERFORMANCE IN SPORTS AND WORKOUTS

Athletes require strong muscles in order to have a high performance same as workout enthusiasts or bodybuilders.

Strong triceps increases endurance and performance, especially for swimmers or other sports that require the use of hands like basketball and tennis.

ALTERNATIVES TO STRAIGHT BAR TRICEP EXTENSION

CABLE FRENCH PRESS

Triceps workouts definitely do not come easy especially if the muscles are weak and inexperienced. Cable French press is a great alternative especially if you want to bulk and define your triceps muscles.

A beginner can do it well because the workout engages the back muscles and core, which offers stability for easier movement and form.

A great alternative if you want a challenging and effective exercise.

TRICEPS DIPS

A simple exercise that can be done almost anywhere and with a number of variations to match your muscle strength.

Triceps dips is an exercise that utilizes the body weight and builds shoulder and arm strength, especially the triceps muscles. The workout activates your triceps muscles and helps to strengthen the muscles.

From a beginner to a workout enthusiast, triceps dips help to isolate the triceps and strengthen them.

Your first stop when working out your triceps should be triceps dips due to their simple form and technique yet effective exercise.

STRAIGHT BAR TRICEP EXTENSION MISTAKES TO AVOID

FLARING ELBOWS OUT

Elbows out means muscle focus are no longer on the triceps because your form and technique have changed.

For an effective and full contraction of the target muscles, which are the triceps, concentrate on maintaining your elbows tucked in by your side so that the motion completely engages the triceps.

USING EXCESS WEIGHTS

Excess weights increase the chances of muscle tear and change of form because your concentration is more on the pulling than on having the correct form and technique.

Most of the time elbows flaring out is due to excess weight. Use fewer weights that will still work on your triceps and with time you can add more weights as you progress.

ROUNDED/CURVED BACK

Is tension too high? Are you curving your back to relieve the tension? Solution is to not use excess weights and straighten your back to reinforce a good posture.

If you continuously maintain a straight back and a neutral spine when working out, this will help improve your posture and have a good form when working out.

CONCLUSION

Straight Bar Tricep Extension exercise should always be your go-to workout whenever you are training your triceps.

Commonly, the triceps do not receive the same attention as the biceps while working out, which leads to muscle imbalance. Working on all the muscles on the upper hand increases muscle balance and you will have asymmetrical look.

Building and strengthening triceps may not be easy but it is beneficial when you want to increase arm strength.