Strength Training · Bodybuilding
Machine Triceps Press
The machine triceps press is a seated downward press using handles beside your torso. It trains the backs of your upper arms, with help from your chest.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat height so you can reach the handles with your elbows bent about 90 degrees.
- Sit with your back against the pad.
- Plant your feet flat on the floor.
- Grasp the handles beside your torso.
- Press the handles downward until your arms are nearly straight.
- Return the handles to the starting position.
Form cues
- Keep your shoulders away from your ears.
- Keep your wrists straight.
- Exhale as you press.
Common mistakes
- Using your body weightKeep your hips on the seat rather than leaning forward to force the handles down.
- Letting the handles spring upwardTake about two seconds to return so the weight stack does not slam.
- Flaring your elbows wideKeep your elbows tracking close to your sides throughout the press.
Safety
Too much weight or an excessively deep starting position can strain your shoulders. Forcefully snapping your elbows straight can irritate them.
- Test the machine with a light load before choosing your working weight.
- Set the starting range so your upper arms are not forced far behind your torso.
- Stop the set if you feel sharp pain or cannot maintain your position.
If you have ongoing shoulder or elbow pain, ask a physiotherapist about a suitable range of motion before loading this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Triceps Press Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to perform about two more clean reps at the end of each set.