Machine Tricep Extension

How to Perform the Machine Tricep Extension

Adjust the seat height so your elbows align with the pivot point of the machine.
Sit with your back against the pad and place your arms on the elbow pads.
Grip the handles with your elbows bent at approximately 90 degrees or more.
Extend your arms by straightening your elbows, pressing the handles away from you.
Squeeze the triceps hard at full extension, holding briefly.
Slowly allow your elbows to bend, returning to the starting position under control.
Keep your upper arms stationary on the pads throughout the movement.
Repeat for the prescribed number of repetitions without resting the weight stack between reps.

Lifting the elbows off the pad during the extension

Keep your elbows firmly planted on the pad; only your forearms should move.

Using momentum to initiate the extension

Start each rep from a controlled position and use only tricep strength to extend the arms.

Not achieving full lockout at the bottom

Fully extend your arms on each rep and squeeze the triceps to ensure complete muscle activation.

✓Isolates the triceps with a machine-guided path that eliminates the need for stabilization.
✓Consistent resistance throughout the range of motion for optimal muscle activation.
✓Accessible for all fitness levels with easy weight adjustment.

●Focus on the squeeze at full extension for maximum tricep contraction.
●This machine is ideal for drop sets and rest-pause sets due to easy weight changes.
●Pair with compound pressing movements for a comprehensive tricep workout.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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