Short Straight Bar

This short straight bar is a kind of like a mini-version of the Olympic bar. Its narrow grip width makes it ideal for performing triceps press-downs. But because of its locked and rigid position I've often found that I experience a lot of stress on my wrists when I use it and I can't focus on my triceps. If this happens to you, stop the exercise and substitute an EZ-bar attachment for the straight bar. Your body will know the difference between a good and a bad hurt, so there's no shame in switching up the bar. Plus, think of it this way if you're too busy concentrating on your sore wrists, your triceps won't be getting a good workout, now will they?

However, the straight bar is still more popular than the V-bar or rope for performing triceps press0downs. This is because lifters who are after adding mass find they can handle a lot more weight with a straight bar because of its rigid position.

If you're looking to add some size to your triceps then press-downs with a straight-bar would be your most beneficial exercise. However, since I'm not looking to add mass, but tone, I usually use a lighter weight and do more reps.

To perform triceps press-downs:

• Stand in front of the cable stack and place the straight-bar attachment on the high pulley.
• With your knees loose, grab the bar (your palms should be facing down and be positioned about 10-inches apart on the bar).
• Pull the bar down to chest-level so that your elbows are bent at a 90-degree angle.
• Lean forward at the waist and press the bar down, straightening your arms, but keeping your elbows tight into your sides.
• Make sure to focus on squeezing your triceps as you fully extend your elbows.
• Let the bar come back up to chest level and repeat.

Anna's Tip: If you want to work different areas of your triceps, widen your grip to about shoulder-width when performing press-downs. I make sure that I alternate between a narrow and wide grip to get a full triceps workout.