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Straight bar push-down is a variation that involves connecting a straight bar attachment to a cable machine. In executing this variation, the bar is gripped with the knuckles facing up and the elbows are held close to the body. This variation targets the long head of the triceps (coloured red in Figure 2). [1]
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Do not hold the arms straight over the face at 12 o'clock, but rather at an angle more like 10 o'clock, with feet at 3 o'clock. All of the weight should be on the triceps. Now bend the arms at the elbow, bringing the bar down close to the top of the forehead. Keep the elbows in the same position, do not let them sway outward.
The bar can be moved higher or lower to make the movement easier or more difficult. The lower the bar is, the more difficult the movement becomes. The exercise can be performed in a home environment, as well, with the help of two chairs and a bar (for example a mop handle).
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Variations can include touching the bar to the chest (sternum) versus the back of the neck, [1] or varying hand spacing (wide versus narrow) or orientation (pronated versus supinated). The exercise can also be done using cable machines, a handle attached to a cable is pulled toward the body, this can be done while seated on a bench or stability ...