How to do a Machine Tricep Extension

Authored by Fitbod

About Machine Tricep Extension

Sets Logged
1,033,328
Popularity Rank
138th
Difficulty
Beginner
Triceps Strength
96 mSCORE 7th
Equipment Required
  • Photo of Triceps Extension Machine
    Triceps Extension Machine
Primary Muscles
Secondary Muscles
None

Instructions: How To

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.

  1. Sit upright in the tricep extension machine while resting the back of your arms on the arm pads.
  2. Flex your elbows to grab ahold the handles with a neutral grip, palms in.
  3. 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.
  4. Just before you reach full elbow extension, lower the handles back to the starting position.

Common 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.

Sets & Reps: How many to do

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.

  • beginner
    8
    reps
    25
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    35
    lbs
    45
    lbs
  • advanced
    8
    reps
    40
    lbs
    50
    lbs

Enter your stats to calculate your Sets & Reps