The bar pushdown is similar to the rope pushdown, but slightly less effective at about 67%. This exercise is usually done on a cable machine at the gym using a small bar attachment, although you can also do this exercise at home with an exercise band and a small pole or bar threaded through the handles. The key to this move is to keep the elbows stationary as you push the weight down. If you lift the bar too high (say, higher than neck level), your elbows may come forward, making the exercise less effective.
How to:
- Stand in front of a cable machine, holding onto the bar with the elbows bent to about 90 degrees.
- Keeping the elbows stationary, push the bar down, contracting the triceps as you extend the arms.
- Bring the bar back up to about chest level without moving the elbows and repeat for 1-3 sets of 8-16 reps.
