Machine Triceps Extension

Also called tricep extension machine and machine tricep extension.

Works

Triceps

Equipment

Machine

Level

Beginner

Type

Isolation

How to do it

Setup. Adjust 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.

1. Perform the movement by extending the elbow, pulling your lower arm away from your upper arm.
2. Pause at the completion of the movement, and then slowly return the weight to the starting position.
3. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Cues

• Line the elbows up with the pivot.
• Upper arms stay on the pad.
• Extend fully, pause 1 second.
• Return slowly, don't touch the stack.

Common mistakes

• Elbows lifting off the pad.
• Leaning in to push.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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