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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Machine Triceps Extension
TricepsBeginner

Machine Triceps Extension

A seated, pad-supported machine elbow extension that isolates the triceps with a fixed, stable path.

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Primary muscles

  • Triceps
Sets
3
Reps
10–15
Rest
45–90s

How to perform

Machine Triceps Extension movement

Main muscles working (thicker lines)

Starting position

Adjust the seat so your elbows line up with the machine's pivot, rest the upper arms on the pad and grip the handles.

  1. 1

    Keep the upper arms pressed into the pad.

  2. 2

    Extend the elbows to push the handles down or forward until the arms are straight.

  3. 3

    Squeeze the triceps at full extension.

  4. 4

    Return under control to the start.

Breathing: Exhale as you extend, inhale as you return.

Coaching tips

  • Elbows aligned with the pivot

  • Smooth reps

  • Full lockout

Common mistakes

  • Seat height misaligned with the pivot

  • Lifting elbows off the pad

  • Letting the stack slam

Safety notes

  • Align the elbow joint with the machine pivot before loading to avoid awkward stress on the elbow.

Details

Body parts
Arms · Upper Body
Equipment
Machine
Movement
Isolation · Extension
Exercise type
Isolation
Training goals
Muscle Growth · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Cable Triceps PushdownBeginner→
  • Kneeling Cable Triceps ExtensionIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.