Purpose

(1) To work the triceps through a full range of motion.

Execution

(1) Hook a short bar to an overhead cable pulley, stand close to the bar and grasp it with an overhand grip, hands about ten inches apart.

(2) Press the bar down as far as possible, locking out your arms and feeling the triceps contract fully.

(3) Release and let the bar come up as far as possible without moving your elbows.

Tips

(1) Keep your elbows locked in close to your body and stationary to stabilize the movement through the full range of motion.

(2) Don't lead forward, in order to allow maximum effort being placed on the tricep to push down the weight. If you lean forward, you press down the weight with your own body weight, and fewer muscle fibers from the triceps are recruited for the lift; hampering gains made by hypertrophy.

(3) You can also do this movement with an arm blaster in order to create a more strict movement.