Machine Tricep Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Machine Tricep Extension is an effective exercise designed to isolate and target the triceps, the muscles located at the back of the upper arm. Performed on a specialized machine, this movement allows for controlled, focused extension of the arms, helping to build strength and muscle definition in the triceps. It primarily works the triceps, with no significant secondary muscle engagement, making it an excellent exercise for targeting this area specifically. The machine setup ensures stability and correct form, reducing the risk of injury while providing consistent resistance throughout the movement.
How to Perform
Sit down on the machine and grip the handles with a neutral grip, keeping your elbows bent and close to your body.
Take a deep breath in, then exhale as you push the handles forward, extending your elbows fully and focusing on engaging the triceps.
Slowly return the handles to the starting position by controlling the movement of your elbows as they bend.
Repeat the movement for the desired number of repetitions, maintaining a steady pace and avoiding using momentum to ensure full muscle activation and proper form.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
To maximize tension on the triceps, avoid fully locking out your elbows at the top of the movement, keeping a slight bend.
Engage your core muscles throughout the exercise to help maintain stability and prevent any arching in your lower back.
Keep your head aligned with your spine by gazing straight ahead, avoiding turning your head to the side, as this could strain your neck.
How Not to Perform
Avoid Locking Your Elbows Fully: Don’t extend your elbows to the point of complete lockout at the top of the movement. This reduces tension on the triceps and can place unnecessary stress on your elbow joints.
Don’t Use Momentum: Avoid swinging your arms or using your body weight to push the handles. Momentum reduces muscle activation and increases the risk of injury. Focus on slow, controlled movements.
Prevent Arching Your Lower Back: Keep your lower back neutral by engaging your core throughout the movement. Arching your back can strain your spine and reduce the effectiveness of the exercise.
Don’t Allow Elbow Flaring: Ensure your elbows stay in a fixed position and don’t flare outwards as you extend your arms. This can shift the emphasis away from your triceps and increase the risk of shoulder strain.
Avoid Looking Sideways: Keep your gaze forward to maintain proper neck alignment. Looking to the side can cause unnecessary strain on your cervical spine.
Don’t Rush the Reps: Perform each repetition at a controlled pace. Rushing through the movement can lead to improper form and reduce the efficiency of the exercise.
Avoid Overgripping the Handles: Gripping the handles too tightly can cause tension in your forearms and distract from focusing on the triceps. Maintain a firm, but relaxed grip.
Don’t Ignore Range of Motion: Perform the exercise through its full range of motion, ensuring both the extension and return phases are smooth and complete to fully activate the triceps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
