Machine triceps extension
Also called tricep extension machine, seated machine triceps extension.
What is a machine triceps extension?
A machine triceps extension trains the backs of your upper arms by straightening your elbows against a machine's resistance. In this seated version, your upper arms rest on a pad in front of you while your hands push the handles away and downward.
How do you perform a machine triceps extension?
Set up
- Choose a light weight and adjust the seat so the backs of your upper arms meet the forward pad, with your elbows lined up with the machine's hinge.
- Sit with your feet planted, bring your torso close to the pad and take a secure grip on both handles. Keep your wrists in line with your forearms.
- Start with bent elbows and the handles toward your face. If the machine has a starting-position adjustment, use it to find a bend you can reach without lifting your arms off the pad.
Execution
- Move the handles forward and down by straightening your elbows. Keep your upper arms against the pad and your torso in the same position.
- Finish with your elbows nearly straight, without snapping them back or driving into a hard stop.
- Guide the handles back toward your face until you reach the starting bend. Repeat without bouncing, then return the weight gently before releasing the handles.
Common mistakes
Lifting the upper arms to finish
End the repetition while your arms still have pad contact. If you have to lift them, use less weight and check the seat setting before the next set.
Folding over the pad on each repetition
Set your seated position once. Keep the torso there as the handles travel instead of dropping your chest to move them.
Starting from a bend you cannot control
Try the range with a light load before your working set. Adjust the starting position if the machine allows it; ask gym staff for the controls rather than pulling yourself into place.
Where it fits in a session
Use it as seated triceps accessory work within your planned session.
Begin with a load that lets you keep the same arm-pad contact throughout the set. Record the machine and seat setting so you can repeat that setup next time.
Muscles worked
Primary
Secondary
- None listed in this guide
Schematic surface view. Some muscles are partly visible or not shown.
The triceps at the back of the upper arm straighten the elbow.
Variations
Frequently asked questions
Which triceps machine does this guide cover?
The seated extension machine with an arm pad in front of you and handles that travel away from your face. A seated dip machine has handles beside the hips, and an overhead extension machine holds the upper arms up beside the head. Follow the instructions for your model.
What if the handles are difficult to reach?
Check the seat and any starting-position adjustment before adding weight. You should be able to take the handles while keeping the upper arms supported. Ask gym staff to show you the adjustment if the controls are unfamiliar.
Should the elbows leave the pad?
Keep the backs of your upper arms supported as the elbows bend and straighten. If you need to lift your arms or slide forward to finish, reset the seat and try a lighter weight.
Can you compare the stack weight with a dumbbell extension?
Treat your results as specific to this machine and setup. Keep a separate entry for dumbbell extensions and compare your machine sets using the same seat setting and movement range.
Sources
- Tiwana MS; Sinkler MA; Bordoni B. Anatomy, Shoulder and Upper Limb, Triceps Muscle. StatPearls. https://www.ncbi.nlm.nih.gov/sites/books/NBK536996/