Straight Bar Triceps Pushdown

PT Will Duru’s Perspective

The straight bar triceps pushdown is one of the most effective exercises for building tricep strength and size.

I like this exercise because it is simple to learn, easy to progress, and allows you to focus entirely on elbow extension without unnecessary movement.

Strong triceps are important for pressing exercises such as the bench press, shoulder press, and dips. This exercise helps strengthen those movement patterns while adding muscle to the back of the upper arm.

Add straight bar triceps pushdowns to your training if you want stronger arms, better pressing performance, and improved tricep development.

About PT Will Duru

PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).

Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.

Exercise Benefits

• Builds tricep strength
• Increases arm size
• Improves pressing performance
• Strengthens elbow extension
• Provides constant cable tension
• Easy to learn and progress
• Suitable for all training levels

Frequently Asked Questions

Is the straight bar triceps pushdown good for beginners?
Yes. It is one of the easiest and most effective tricep exercises to learn.

What muscles does the straight bar triceps pushdown work?
It primarily targets all three heads of the triceps, with assistance from the forearms.

Should my elbows move during the exercise?
No. Keep your elbows fixed by your sides and focus on moving only through the elbow joint.

Is a straight bar better than a rope?
Both are effective. A straight bar allows heavier loading, while a rope often provides a greater contraction at the bottom.

How many reps should I perform?
Aim for 10 to 15 repetitions with controlled technique and a full range of motion.

Why Train the Triceps?

The triceps make up around two-thirds of your upper arm size, making them one of the most important muscles for building bigger arms.

Strong triceps also play a major role in pressing exercises such as the bench press, shoulder press, push-ups, and dips.

Training the triceps can help:

• Increase upper-arm size
• Improve pressing strength
• Enhance shoulder stability
• Improve lockout strength
• Support better performance in chest and shoulder workouts
• Reduce strength imbalances

If your goal is bigger arms, stronger pressing movements, or improved upper-body strength, tricep training should be a regular part of your programme.

What Type of Workout Does This Exercise Fit Into?

The Straight Bar Triceps Pushdown works well in:

• Arm workouts
• Push workouts
• Upper-body workouts
• Chest and triceps workouts
• Shoulder and triceps workouts
• Bodybuilding programmes
• Strength training programmes
• Hypertrophy training programmes

It is usually performed after compound exercises such as bench press, incline press, shoulder press, or dips.

Sample Triceps Workout

Beginner Triceps Workout

1. Close-Grip Push-Ups – 3 sets × 10-15 reps
2. Straight Bar Triceps Pushdown – 3 sets × 12-15 reps
3. Rope Overhead Triceps Extension – 3 sets × 12-15 reps
4. Bench Dips – 3 sets × 10-12 reps

Intermediate Triceps Workout

1. Close-Grip Bench Press – 4 sets × 6-10 reps
2. Straight Bar Triceps Pushdown – 4 sets × 10-12 reps
3. Rope Overhead Triceps Extension – 3 sets × 12-15 reps
4. Cable Crossover Triceps Extension – 3 sets × 12-15 reps
5. EZ Bar Skull Crushers – 3 sets × 8-12 reps

12REPS Coach Recommendation

For most people, I would place the Straight Bar Triceps Pushdown after your main pressing exercises.

A simple push day could look like:

1. Barbell Bench Press
2. Incline Dumbbell Chest Press
3. Seated Shoulder Press
4. Straight Bar Triceps Pushdown
5. Rope Overhead Triceps Extension

This allows you to build overall pressing strength first and then fully fatigue the triceps with isolation work.