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Athlean X rocking triceps push down with straight bar

  • Stability & Strength
  • Intermediate
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This is an instructional video to correctly demonstrate Athlean X rocking triceps push down with straight bar.

This is a great exercise to improve your Tricep workouts by improving the loading curve or arc of the exercise. All credit to Jeff Cavaliere of Athlean X for this excellent exercise. Here at Hawkes Physiotherapy, we have even more excellent exercises that you may find useful.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Triceps
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Adjust the weight on the stack first
  5. Attach the short straight bar attachment to a high pulley and grip the ends of the bar with your palms facing downwards
  6. Standing upright with your back straight but with a very slight inclination forward, bring the upper arms close to your body
  7. The forearms should be pointing up towards the pulley.
  8. Place one foot forwards and bend that knee, this leg is taking most of your weight
  9. You back leg should be on your toes and the knee is straight
  10. This is your starting position.
  11. Next pull the bar down to straighten your elbows.
  12. As you do this shift your weight backwards to the back leg so that you end up on your heel on your back leg.
  13. This changes the line of force, helping to keep tension on the triceps in the shortened position
  14. Next bring the bar slowly up to the starting point. But with a very slight motion of the upper arms away from your body to target the long head of the Triceps.
  15. At the same time shift your weight forwards onto the front the leg.
  16. Then repeat
  17. For strengthening you should perform 6-10 reps to fatigue
  18. You should perform 3-5 sets with 3 minutes rests
  19. This session can be done 2-3 times per week
  20. For endurance you should perform 15-25 reps to fatigue
  21. You should perform 3-5 sets with no more than 30 second rests
  22. This session can be done 2-3 times per week

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