Smart Workout Diary

Machine Tricep Extension

The machine triceps extension is a resistance exercise that straightens the elbows against a machine's resistance. It primarily trains the triceps and can help build upper-arm strength and muscle with a stable, guided movement path. It is commonly used in strength and hypertrophy training.

Demonstration

Machine Tricep Extension — demonstration 1
Machine Tricep Extension — demonstration 2

Instructions

  1. Adjust the machine so the seat, backrest, and handle position allow your elbows to line up naturally with the machine’s pivot point.
  2. Sit tall with your back supported, feet flat on the floor, and grip the handles firmly.
  3. Begin with your elbows bent and kept close to the machine’s intended path; keep your shoulders down and chest steady.
  4. Exhale and extend your elbows until your arms are nearly straight, contracting your triceps without forcefully locking the elbows.
  5. Inhale and return slowly until the elbows are comfortably bent, maintaining control and keeping your torso still.
  6. Repeat for the planned repetitions; stop if you feel sharp pain in the elbows, shoulders, or wrists.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a manageable load: choose resistance that allows smooth, controlled repetitions without leaning or jerking.
  2. Keep the elbows positioned: avoid letting them flare or drift away from the machine’s intended path.
  3. Control both phases: do not let the weight stack drop during the return.
  4. Protect the joints: use a comfortable range and avoid forceful elbow lockout.
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