Machine Triceps Extension

The Machine Triceps Extension isolates the Triceps through a controlled range of motion. This beginner-level machine exercise builds focused strength where compound movements often fall short.

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Machine Triceps Extension - starting position

Starting position

Machine Triceps Extension - ending position

Ending position

Muscles Worked

Primary Triceps

The triceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Machine Triceps Extension

  1. 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. 2

    Perform the movement by extending the elbow, pulling your lower arm away from your upper arm.

  3. 3

    Pause at the completion of the movement, and then slowly return the weight to the starting position.

  4. 4

    Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

What muscles does the Machine Triceps Extension work?

The Machine Triceps Extension primarily targets the Triceps. It's an effective isolation exercise for building triceps strength.

Is the Machine Triceps Extension good for beginners?

Yes, the Machine Triceps Extension is suitable for beginners. Start with light weight to master the 4-step form before adding load.

What equipment do I need for the Machine Triceps Extension?

You need machine to perform the Machine Triceps Extension. Most commercial gyms will have this available.

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