Cable Straight Bar Triceps Press
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Upper Body Strength
Arm Isolation
Triceps
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Cable Machine with Straight Bar Attachment
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All Levels
Overview
The Cable Straight Bar Triceps Press is a classic isolation movement designed to build strength and definition in the triceps. By using the cable stack, this exercise maintains constant tension throughout the range of motion, effectively targeting all three heads of the triceps. It's a staple in upper body programming and can be easily adjusted to suit lifters of all levels.
Muscles Worked
PRIMARY:
Triceps brachii
SECONDARY:
Forearms (as stabilizers)
Core (as stabilizer)
Shoulders (as stabilizer)
STEP-BY-STEP INSTRUCTIONS
Attach a straight bar to the high pulley of a cable stack machine.
Stand facing the machine with feet shoulder-width apart and a slight bend in your knees.
Grasp the bar with an overhand grip, elbows close to your torso, forearms parallel to the floor.
Brace your core and exhale as you press the bar downward by extending your elbows.
At the bottom of the movement, fully straighten your arms without locking the elbows aggressively.
Slowly return to the starting position with control, keeping your elbows in place.
Repeat for the prescribed number of reps.
Benefits
Isolates and strengthens the triceps
Helps improve lockout strength for pressing movements
Builds arm definition and muscular endurance
Cable tension increases time under tension and joint control
Scalable for beginner to advanced lifters
COACHING CUES
Keep elbows glued to your sides
Press straight down and don’t let the bar drift forward
Control the return to maintain tension on triceps
Brace your core to avoid swaying
Notes
The Cable Straight Bar Triceps Press is a reliable and efficient way to train all three heads of the triceps using steady resistance from a cable stack. Ideal for building pressing strength and arm size, it's often programmed as a finisher or primary triceps accessory in strength and hypertrophy workouts.