Exercise guide · Triceps

Machine Triceps Extension

Machine triceps extension provides a guided pressing path, often from a seated dip-machine position. Push the handles down by extending your elbows while keeping upper arms stable.

Targets: Triceps
Equipment: Machine
Type: Isolation

Step by step

How to do the Machine Triceps Extension

Adjust the seat so your shoulders are level with or slightly below the handles. Select a manageable weight on the stack.
Grip the handles with palms facing in or as the machine design requires. Sit with back against the pad and feet flat on the floor.
Start with elbows bent to about 90 degrees and upper arms close to your sides. Shoulders down, chest up.
Push the handles down by straightening your elbows until arms are extended. Keep upper arms still—only forearms move.
Return slowly to the start without letting the weight slam. Maintain contact with the back pad throughout.

Form cues

Upper arms stay at your sides
Press down through the triceps
Keep shoulders down, not shrugged
Control both the down and up phases

Common mistakes

Shrugging shoulders up during the press
Lifting off the seat to help move the weight
Partial reps that never reach full extension
Letting elbows flare forward away from the body

Muscles worked

Primary

Triceps

Secondary

None significant

Safety: Adjust the seat and handles before loading heavy weight. Stop if you feel shoulder discomfort and reset your setup.

Alternatives

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