The main goal is to keep tension on the triceps while letting the fixed bar path give you more stability than a free-weight version.
👉 Keep your upper arms relatively still.
Most of the motion should come from bending and extending the elbows rather than turning it into a pressing movement.
👉 Let the elbows bend deeply under control.
A comfortable stretch in the triceps can make the exercise especially useful for hypertrophy.
👉 Avoid aggressively flaring the elbows.
They do not need to be perfectly tucked, but keep their position fairly consistent throughout the set.
👉 Control the eccentric.
Take roughly 2–3 seconds lowering the bar, then extend smoothly without bouncing out of the bottom.
