Machine Tricep Press
Auto DetectedSeated machine exercise that isolates the triceps through guided elbow extension to build strength and hypertrophy in all three tricep heads.
About Exercise
Equipment
Tricep Extension Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Chest
Accessory Muscles
Abs
Popularity Score
8
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
Chest
3/10Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust seat so elbows align with machine pivot point. Sit with back against pad, feet flat, and grip handles with overhand or neutral grip.
- Brace core and keep back straight.
- Exhale as you press handles forward, extending elbows.
- Squeeze triceps at full extension without locking elbows.
- Inhale as you slowly return handles to start, flexing elbows.
- Maintain elbows tucked close to body throughout.
Coaching Tips
Form Cues
- Elbows tucked in
- Squeeze at bottom
- Control the return
- Back against pad
- No momentum
Breathing
Inhale during the return phase; exhale as you press and squeeze triceps.
Tempo
3-1-1
Range of Motion
Start with elbows flexed at 90 degrees; extend to near full arm straighten without hyperextension, keeping upper arms stationary.
Safety
Safety Notes
- Align elbows with pivot to avoid joint stress
- Avoid full lockout to prevent elbow strain
- Use light weight to master form first
- Keep head neutral to protect neck
- Consult doctor for elbow or shoulder issues
Spotting
Spotting not required; machine provides safety. Use pin safeties if available.
Common Mistakes
- Locking out elbows
- Flaring elbows outward
- Using body momentum
- Arching lower back
- Letting weight stack slam
When to Avoid
- Acute elbow pain
- Shoulder impingement
- Recent arm injury
Flexibility Needed
- Adequate elbow extension
- Shoulder flexion for arm positioning
Build Up First
- Basic machine adjustment knowledge
- Familiarity with elbow extension movement
Also known as
Tricep Extension Machine, Pin-Loaded Tricep Press
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