How to do a Machine Tricep Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Triceps Extension Machine
Workouts with Machine Tricep Extension
Target muscles worked
Instructions for Proper Form
Similar to other tricep extensions, this variation is an isolation movement that targets the triceps. The use of a machine restricts your range of motion, and adds a ton of stability to the movement. By placing your elbows against the pad, you ensure that the movement is coming entirely from your triceps, and you aren’t accidentally recruiting additional muscle groups.
- Sit upright in the tricep extension machine while resting the back of your arms on the arm pads.
- Flex your elbows to grab ahold the handles with a neutral grip, palms in.
- With your upper arms parallel and in front of your shoulders, extend your elbows to lower the handles keeping your upper arms in contact with the pad.
- Just before you reach full elbow extension, lower the handles back to the starting position.
Common Form Mistakes
Overusing Machines
Machines are great pieces of equipment, however they do hinder your ability to develop smaller stabilizing muscles. Try to work in other variations that require you to stabilize the movement as well.
Weight & 1 Rep Max Calculator
Average Machine Tricep Extension standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps45lbs1 Rep Max55lbs
- intermediate8reps55lbs70lbs
- advanced8reps65lbs80lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Machine Tricep Extension
1. Machine Tricep Dip
92.9 mSCORESWAPPED 7,978 TIMESMachine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.
2. Cable Tricep Pushdown
97.9 mSCORESWAPPED 4,362 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
3. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 3,863 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
4. Seated Tricep Press
97.4 mSCORESWAPPED 2,770 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
5. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 2,029 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
6. Dumbbell Kickbacks
93.7 mSCORESWAPPED 1,820 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
7. Dip
93.9 mSCORESWAPPED 1,677 TIMESDips are a compound, bodyweight triceps exercise, and an incredibly common exercise. The exercise requires you to raise and lower yourself in a suspended position by flexing and extending your arms. With the standard variation, this is mostly accomplished by engaging your triceps, however other variations can shift this to be more of a chest exercise.
8. Bench Dip
93.8 mSCORESWAPPED 1,555 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
9. Skullcrusher
97.2 mSCORESWAPPED 1,332 TIMESSkullcrushers are an isolation exercise that targets the triceps. By laying back on a bench, you prevent yourself from swaying or leaning into the movement in order to help you move the weight. An EZ-Bar helps you find a comfortable grip, while still adding stability to the movement similar to a barbell variation.
10. Cable One Arm Tricep Side Extension
85.1 mSCORESWAPPED 1,314 TIMESLike other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By performing this exercise one side at a time, you remove the risk of compensating for any strength discrepancies between sides. In addition, this exercises forces you to work your triceps in a different plane than many typical tricep exercises.
- Intermediate
- Triceps
- Rope Cable