Machine Triceps Extension 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Triceps Extension Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Machine Triceps Extension is an isolation exercise designed to specifically target the triceps muscles located at the back of the upper arm. Using a dedicated triceps extension machine, this movement provides controlled resistance that helps to build strength and definition in the triceps while minimizing involvement from other muscle groups. It also engages the forearms to a lesser extent as stabilizers during the motion. The machine setup ensures consistent form and reduced risk of injury, making it a great option for beginners and advanced lifters alike who want to focus on triceps development with a safe and effective approach.
How to Perform
Set up the machine:
Begin by adjusting the seat height so that when you sit down, your elbows are level with the pivot point of the machine. This alignment is crucial for proper form and to avoid unnecessary joint stress.
Position yourself:
Sit comfortably with your back supported against the backrest. Grip the handles firmly with both hands and rest your upper arms flat along the padded support. Your elbows should be bent and close to your torso at the start.
Brace and engage:
Before moving, make sure your core is gently engaged to support your posture. Keep your wrists straight and avoid letting your shoulders lift or shrug during the movement.
Perform the extension:
Exhale slowly as you extend your arms downward by pushing the handles. Focus on using your triceps to straighten your elbows fully, without locking the joints aggressively.
Return with control:
Inhale as you gradually bend your elbows and let the handles return to the starting position. Stop when you feel a slight but comfortable stretch in the back of your arms—don’t let the weight pull you back too quickly.
Repeat the motion:
Continue for your intended number of reps, ensuring each repetition is done with smooth, controlled movement and consistent muscle engagement.
★ 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
Adjust your setup:
Begin by modifying the seat height—and the backrest if one is available—so that your upper arms can stay fully supported against the padded surface throughout the movement. Proper seat adjustment is essential to ensure full range of motion and proper form.
Align your joints properly:
Position yourself so that your elbows align with the rotating axis of the machine. This alignment is key to maintaining joint safety and achieving efficient muscle activation.
Maintain strict arm positioning:
Make sure your elbows stay close to your body and pointed downward throughout the movement. Your hands, elbows, and shoulders should form a straight line to prevent compensations and target the correct muscles.
Stay stable and focused:
Keep your torso stationary at all times, with your back gently pressed into the backrest if present. Avoid any rocking or swaying. The only part of your body that should be moving is your forearms.
Isolate the triceps:
This machine is designed to precisely target your triceps, allowing you to strengthen and develop this muscle group without relying on assistance from other areas. Perform the exercise slowly and with control for best results.
How Not to Perform
Don’t set the seat too high or too low:
If the seat isn’t adjusted correctly, your elbows won’t line up with the machine’s pivot point. This misalignment can strain your joints and reduce the effectiveness of the exercise.
Don’t lift or move your upper arms off the pad:
Your upper arms must stay firmly pressed against the support pad. Lifting them shifts the load away from your triceps and recruits other muscles unnecessarily.
Don’t allow your elbows to flare outward:
Letting your elbows drift out to the sides reduces triceps activation and increases stress on your shoulders. Keep them tight and aligned with your hands and shoulders.
Don’t rush the movement:
Performing reps too quickly or using momentum takes the work away from your triceps and increases the risk of poor form or injury. Move slowly and with control.
Don’t lock out your elbows forcefully at the bottom:
Snapping your elbows into full extension can stress the joints. Instead, stop just before full lockout and keep tension in the triceps throughout.
Don’t arch your back or move your torso:
Leaning forward or arching backward to push more weight reduces isolation and can lead to lower back strain. Keep your back firmly against the pad and stay still.
Don’t grip the handles too tightly:
Over-gripping creates unnecessary tension in the forearms and shoulders. Use a firm but relaxed grip to help maintain focus on your triceps.
Don’t go too heavy too soon:
Using too much weight can compromise form, increase injury risk, and shift focus to other muscles. Start light and increase weight gradually while keeping proper form.
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.
