How to do triceps straight bar press down? Do you know how to do it?

　　Performing triceps straight bar press down requires standard movements. If you don’t know how to do straight bar press down, let’s take a look at it with the editor today. I believe that after reading this, you can at least practice it simply. This is good for you. Exercise triceps Very helpful!

　　The process of pressing down the straight bar

　　First, attach the bar (straight or curved) to a high pulley machine. Facing the pulley machine, grasp the bar with your palms facing up (underhand grip), shoulder-width apart. Use your lats to pull the bar down until your arms are fully extended at your sides. This is the starting position of the movement.

　　Slowly raise the bar to align with your chest and inhale. Only the forearm moves, the elbow and upper arm remain stationary throughout. Then contract your triceps to lower the bar to the starting position and exhale.

　　Things to note when pressing down on the straight bar

　　Pay attention to the speed: the pressing time of the action should be 1 second, and a certain amount of explosive power is required.； The recovery time of the action is 2-3 seconds, and you can fully feel the control of the triceps brachii.

　　Pay attention to the position of the upper arm: keep the upper arm stable and vertical to the ground. Do not swing up and down with the forearm, otherwise the triceps will not exert force, so you must always remind yourself to keep the upper arm vertical to the ground.

　　Pay attention to locking the wrist, and do not flex or extend the wrist joint due to the up and down movement of the forearm. This will put a lot of pressure on the wrist and cause damage to the wrist joint.

　　When pressing down at the bottom, many experienced exercisers use their wrists to extend their arms to fully stimulate the triceps brachii . Before practicing the arm flexion and push-down movements of the tensioner, it is best to do supine arm flexion and extension and seated arm flexion and extension. After practicing the explosive power and absolute strength of the muscles, perform muscle endurance exercises, and the muscle quality will improve faster.

　　Attached: Other triceps exercise methods

　　Barbell neck arm extension

　　Sit in the pastor's chair with the lower edge of your shoulder blades against the seat, or sit at the front of the bench； If you adopt a standing position, you are required to stand upright and avoid shaking during the movement.

　　Action process: Lift the barbell above your head, straighten your arms, but do not lock your elbows, and your upper arms are just outside your ears.； Bend your elbows and slowly lower the barbell behind your neck, stopping at a position where your forearms are just above parallel to the ground. ； Pause briefly, then use your upper arms to lift the barbell back to the starting position. repeat.

　　Dumbbell dips

　　Starting position: Bend forward, hold a dumbbell in one hand, hold the other hand open or put one hand on the knee and hind leg, so that the upper arm holding the bell is close to your side and parallel to the upper body. Bend your elbows and let your forearms hang naturally.

　　Action process: Keep the upper body and upper arms still, contract the triceps, extend the forearm back and upward until the arm is completely straight, and at the same time completely contract the triceps. Stay still for a second, then bend your elbows and let your forearms slowly drop to the starting position. (Reference website: Fitness bar)

　　Wonderful recommendation: Which muscle is the triceps brachii and how to exercise it?