Machine Tricep Extension

How to perform the Machine Tricep Extension

1. Sit in the triceps extension machine and set the seat so your elbows align with the machine pivot and the pad supports the upper arms.
2. Grip the handles and keep the upper arms braced against the pad as the fixed pivot for the movement.
3. The fixed path removes stabilizing demands, making it ideal for high-rep burnouts and controlled forced reps.
4. Press the handles by extending the elbows until the arms reach full lockout.
5. Squeeze the triceps at the bottom without letting the upper arms lift off the pad.
6. Return the handles under control to about a 90-degree elbow, resisting the stack the whole way.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Setting the seat so the elbows do not align with the machine pivot.
• •Lifting the upper arms off the pad to cheat with the shoulders.
• •Letting the handles snap back up instead of controlling the eccentric.
• •Cutting the lockout short so the triceps never reach full extension.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.