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Machine Overhead Tricep Extension
Machine-based isolation exercise targeting the triceps, emphasizing the long head, to build upper arm size and improve pressing strength.
About Exercise
Equipment
Overhead Tricep Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the machine seat so handles align with your shoulders. Sit with back against the pad and grip handles with neutral grip.
- Bend elbows to position forearms behind head with slight tension.
- Exhale and extend elbows to straighten arms overhead, squeezing triceps.
- Inhale and slowly lower handles by bending elbows back to start.
- Keep upper arms stationary throughout movement.
- Maintain core engagement to stabilize torso.
Coaching Tips
Form Cues
- Elbows tucked to head
- Squeeze triceps at top
- Control the descent
- Upper arms fixed
Breathing
Inhale during the lowering phase; exhale as you extend your arms.
Tempo
3-1-1
Range of Motion
From elbows bent with forearms near head to full arm extension overhead without locking elbows.
Safety
Safety Notes
- Avoid hyperextending lower back; engage core.
- Use weight allowing full controlled reps.
- Stop if shoulder or elbow pain occurs.
Spotting
Spotting not required; machine provides safety. Use pin safeties on weight stack.
Common Mistakes
- Flaring elbows outward
- Arching lower back
- Using momentum to lift
- Locking elbows at top
When to Avoid
- Shoulder impingement
- Elbow joint issues
Flexibility Needed
- Adequate shoulder flexion for overhead reach
Build Up First
- Basic elbow extension control
Also known as
Seated Overhead Tricep Extension, Overhead Triceps Machine Press, Machine Triceps Extension
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