<ul>
<li>Attach a straight bar or an angled bar to the high pulley of a cable machine.</li>
<li>Stand facing the cable machine with your feet shoulder-width apart.</li>
<li>Grasp the bar with an overhand grip, keeping your hands about shoulder-width apart.</li>
<li>Position your elbows close to your sides, forming a 90-degree angle with your arms.</li>
<li>Engage your core, keep your back straight, and slightly bend your knees for stability.</li>
<li>Slowly push the bar down by extending your elbows, keeping them stationary by your sides.</li>
<li>Exhale as you push down, fully extending your arms but avoiding locking out your elbows.</li>
<li>Focus on contracting your triceps as you press the bar down.</li>
<li>Squeeze your triceps at the bottom of the movement.</li>
<li>Slowly return the bar to the starting position by bending your elbows, allowing the bar to rise back to chest level.</li>
<li>Inhale as you return to the starting position, maintaining control throughout the movement.</li>
<li>Perform the desired number of repetitions with a smooth, controlled motion.</li>
<li>After completing your set, carefully release the bar and step back from the machine.</li>
</ul>
<p>&nbsp;</p>