Strength Training · Bodybuilding
Machine Triceps Extension
The machine triceps extension trains the backs of your upper arms by straightening your elbows against resistance, with your upper arms supported on a pad.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the seat so your elbows line up with the machine’s pivot when seated.
- Sit with your feet flat on the floor.
- Place your upper arms on the support pad.
- Grasp the handles with your elbows bent in a comfortable starting position.
- Press the handles through the machine’s path until your elbows are straight.
- Bend your elbows slowly to return the handles to the starting position.
Form cues
- Keep your wrists in line with forearms.
- Keep your shoulders relaxed.
- Exhale as you press.
Common mistakes
- Lifting your upper armsKeep your upper arms against the pad throughout the rep so the movement stays at your elbows.
- Rocking your torsoReduce the weight until you can move the handles without leaning into them.
- Snapping your elbows straightEase into the end of each extension rather than forcefully locking out.
Safety
Excessive weight or a poorly fitted starting position can strain your elbows. The fixed path may also irritate your shoulders if it forces an uncomfortable arm position.
- Test the machine with a light load before choosing your working weight.
- Use the start-position adjustment, if available, to avoid a forced deep elbow bend.
- Stop the set if you feel sharp pain or joint discomfort.
- Let the weight stack settle fully before releasing the handles.
If you have ongoing elbow or shoulder pain, ask a physiotherapist about a suitable range of motion or alternative.
Muscles worked
Primary muscles
Equipment
- Triceps Extension Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to perform about two more controlled reps at the end of each set.