Machine Tricep Extension
Auto DetectedA machine-based isolation exercise targeting the triceps brachii to build arm strength and size, providing guided motion for focused muscle activation across all fitness levels.
About Exercise
Equipment
Tricep Extension Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Forearms
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
Forearms
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the seat so upper arms align with the machine's pivot and rest flat on pads. Grip handles with neutral grip, elbows tucked, feet planted firmly.
- Sit with back straight and core engaged.
- Bend elbows to position forearms perpendicular to upper arms.
- Exhale and extend arms forward by straightening elbows.
- Squeeze triceps at peak contraction without locking elbows.
- Inhale and slowly bend elbows to return to start.
- Keep upper arms and body stationary throughout.
Coaching Tips
Form Cues
- Elbows tucked tight
- Squeeze at the top
- Control the return
- Upper arms stationary
- Neutral wrist position
Breathing
Inhale during the return phase; exhale as you extend your arms while bracing your core.
Tempo
2-1-1
Range of Motion
From elbows at 90 degrees to near full extension with slight bend to maintain tension.
Safety
Safety Notes
- Avoid excessive weight to prevent momentum
- Stop if elbow or shoulder pain occurs
- Ensure proper seat adjustment for alignment
- Maintain slight elbow bend to avoid hyperextension
Spotting
Spotting not required; use machine's weight stack safeties for controlled drops.
Common Mistakes
- Flaring elbows outward
- Using momentum to lift
- Arching lower back
- Fully locking elbows
- Letting weight stack slam
When to Avoid
- Acute elbow pain
- Shoulder impingement
- Recent arm injury
Flexibility Needed
- Adequate elbow extension
- Shoulder flexion for alignment
Build Up First
- Basic understanding of isolation movements
- Proper machine adjustment skills
Also known as
Seated Tricep Press, Arm Extension Machine, Tricep Push Machine
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