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Machine Triceps Extension

A beginner strength exercise for the triceps, done with a machine.

Machine Triceps Extension: starting positionMachine Triceps Extension: finishing position
Main muscles
Triceps
Equipment
Machine
Level
Beginner
Type
Isolation
Movement
Push

How to do the Machine Triceps Extension

  1. Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
  2. Perform the movement by extending the elbow, pulling your lower arm away from your upper arm.
  3. Pause at the completion of the movement, and then slowly return the weight to the starting position.
  4. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Machine Triceps Extension

Questions

What muscles does the Machine Triceps Extension work?

Mainly the triceps.

Is the Machine Triceps Extension good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Machine Triceps Extension?

Good alternatives that train the triceps: Dip Machine, Smith Machine Close-Grip Bench Press, Band Skull Crusher or Body Tricep Press.

How many sets and reps of the Machine Triceps Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).