Machine Triceps Extension tutorial
The machine triceps extension is an isolation exercise for the triceps, and the machine's guided path makes it simple and safe for beginners. With the upper arms fixed on the pad, all the load is focused on the back of the arm.
How to perform
- Adjust the seat so your elbows line up with the machine's pivot point.
- Sit down with the backs of your upper arms on the pad and your back straight.
- Grip the handles and start with your elbows bent.
- Extend your elbows to push the handles down or forward until your arms are nearly straight.
- Squeeze the triceps at the end and pause briefly.
- Return the handles slowly until you feel a stretch in the triceps.
Breathing: Exhale as you extend your arms and inhale as you return.
Key tips
- Keep your upper arms against the pad throughout.
- Control the return and don't let the weight stack touch.
- Keep your shoulders down and steady.
Common mistakes
- Lifting the upper arms off the pad and using the shoulders.
- Leaning the torso forward to push the weight.
- Snapping the elbows into a sudden lockout.
Safety: People with elbow pain should use light weight and a controlled tempo, and stop if they feel sharp pain in the elbow.
TricepsPrimary muscle
MachineEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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