Machine Triceps Extension
Muscles worked
Instructions
- 1Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
- 2Perform the movement by extending the elbow, pulling your lower arm away from your upper arm.
- 3Pause at the completion of the movement, and then slowly return the weight to the starting position.
- 4Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Machine Triceps Extension
The machine triceps extension is a guided isolation exercise, ideal for targeting the triceps safely and with consistent technique. Seated with your upper arms braced against the pads, you extend your elbows to move the forearms away from the body, then return slowly to the starting position without fully releasing tension. The machine's fixed path removes the need to stabilize the load, letting you focus entirely on the triceps contraction. It's a great choice for beginners learning the extension pattern, or at the end of a session to safely chase the last few reps.
check_circleBenefits
- check_circleGuided, safe triceps isolation
- check_circleFixed path makes the movement easy to learn
- check_circleAllows pushing sets to failure without losing control
lightbulbExecution tips
- lightbulbBrace your upper arms firmly against the pads before starting
- lightbulbDon't fully release the load between reps
- lightbulbPause and squeeze hard at the end of the movement
- lightbulbAdjust the seat so the pivot lines up with your elbow
warningCommon mistakes
- warningLetting the upper arms lift off the pads
- warningLetting the weight rest on the stops between reps
- warningUsing too heavy a load and losing full range of motion
- warningRushing the movement without pausing to squeeze
helpFrequently asked questions
Does this replace cable pushdowns?expand_more
It can complement them — the machine offers more stability, the cable more freedom of path.
Is it beginner-friendly?expand_more
Yes, it's a great exercise for learning the triceps extension pattern safely.
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