Machine Tricep Press
Auto DetectedA seated machine exercise that isolates the triceps by extending the elbows against resistance. Used for hypertrophy and strength development in the back of the upper arms, providing constant tension.
About Exercise
Equipment
Tricep Extension Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use shorter rest times for higher rep sets focusing on muscle pump.
How to Perform
Adjust the machine seat height so your shoulders and elbows are aligned with the axis of rotation. Place the back of your upper arms firmly against the pads and grip the handles with a neutral grip.
- Fully extend your elbows to push the handles down and forward, squeezing the triceps hard.
- Hold the contraction briefly at the point of full extension.
- Slowly control the weight back up, allowing the elbows to flex completely under tension.
- Maintain constant contact between your upper arms and the support pads throughout the movement.
Coaching Tips
Form Cues
- Press through extension
- Elbows against pads
- Squeeze the triceps
- Control the return
Breathing
Inhale while slowly returning the weight to the starting position; exhale forcefully as you extend your arms and contract the triceps.
Tempo
3-1-1
Range of Motion
Start with elbows fully flexed and press until the elbows are extended, achieving a strong triceps contraction without hyperextending.
Safety
Safety Notes
- Ensure the seat height aligns your elbow joint with the machine's pivot point.
- Avoid violently snapping the elbows straight under heavy load.
Spotting
Not recommended; this machine is generally safe and self-limiting.
Common Mistakes
- Allowing elbows to lift off the support pads
- Rushing the eccentric (return) phase
- Failing to fully lock out the elbow joint
When to Avoid
- Acute pain in the elbow or wrist joint
Also known as
Seated Tricep Press, Machine Tricep Pushdown, Tricep Extension Machine
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