Triceps Extension Machine

Technique

Sit in the machine with your elbows pressed against the side pads and grip the handles. Extend your arms downward until fully straight, squeezing the triceps. Slowly return to the starting position under control. Keep your elbows fixed throughout the movement.

Steps

1. Adjust the seat so your elbows align with the machine’s pivot point
2. Press your elbows firmly against the side pads and grip the handles
3. Extend your arms downward until your elbows are fully straight
4. Squeeze your triceps briefly at full extension
5. Return the handles slowly while keeping your elbows fixed

Common mistakes

• Lifting the elbows away from the side pads
• Using torso momentum to drive the handles down
• Allowing the handles to snap back on the return
• Stopping before reaching full elbow extension

Variations

• Single-arm machine triceps extension
• Neutral-grip machine triceps extension
• Overhand-grip machine triceps extension
• Independent-handle alternating extensions

FAQ