Machine Triceps Extension

How to do it

1. Adjust the seat and any pads so the working joint lines up with the machine’s pivot, set the pin to your working weight, and keep contact with the support pad throughout.
2. Set your upper arms in position and keep your elbows pointing forward.
3. Start with the resistance under control and your elbows fixed.
4. Straighten your elbows to a full lockout.
5. Squeeze your triceps at full lockout.
6. Bend your elbows under control back to the start.

Coaching cues

• Keep your elbows fixed and pointing forward the whole set.
• Lock out fully to finish each rep.
• Keep your upper arms still and move only at the elbow.
• Keep your elbows fixed and lock out fully to load your triceps.
• Follow the machine’s guided lever path smoothly and control the weight back to the stack.

Watch out for

• Letting the elbows flare and drift to recruit the shoulders.

  Flaring brings your shoulders in and takes the work off your triceps.

  Instead Keep your elbows tucked and pointing forward throughout.

• Stopping short of a full lockout.

  Skipping lockout leaves the peak triceps contraction untrained.

  Instead Straighten your arms completely at the end of each rep.

• Using body swing or momentum to move through the rep.

  Body english takes the work off the muscle you are trying to train.

  Instead Keep your torso still and move only at the elbow joint.

• Letting the weight stack slam down at the bottom.

  A slammed stack means gravity did the lowering, not your muscles.

  Instead Control the return so the plates settle without banging.

The detail

Tempo

Extend with intent, return for about two counts.

Breathing

Exhale as you extend, breathe in as you return.

Range of motion

Move from a full stretch at the elbow to a complete lockout. Take the triceps through its full working range each rep.

Setting up

Adjust the seat and any pads so the working joint lines up with the machine’s pivot, set the pin to your working weight, and keep contact with the support pad throughout.

If you are new to it

Use a load light enough to keep your elbows still.

Once it is easy

Pause at full lockout for a one-count contraction.

Alternatives

• Machine Triceps Press Selectorized Machine · Substitute