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Machine Tricep Extension 8s · no sound

Machine Tricep Extension

Seated machine triceps extension that drives the handles forward on a fixed path with the arms supported.

Primary muscle
Triceps
Equipment
Machine
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Adjust the seat so your upper arms rest flat on the pad and your shoulders stay down.
  2. Sit with your back against the support and your feet flat on the floor.
  3. Take the handles with a neutral grip and start with the elbows bent.
  4. Brace your abs so the lower back stays against the pad.
  5. Exhale and extend your elbows to push the handles forward.
  6. Stop just short of lockout, then return the handles slowly and repeat.

Common mistakes

  • Locking the elbows hard at the end of each rep, which shifts load onto the joint.
  • Arching the lower back to press the handles, which recruits the trunk instead of the arms.
  • Letting the upper arms lift off the pad, so the shoulders help the triceps.
  • Turning the head to watch the stack, which puts the neck in a loaded rotated position.

Muscles worked

Primary
Triceps

Same movement, other equipment

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Good to know

What muscles does the Machine Tricep Extension work?
Mainly the triceps.
What equipment do you need for the Machine Tricep Extension?
It uses a machine. Without it, the Band Tricep Kickbacks and the Cable Bar Pushdown train the same muscles the same way.
Is the Machine Tricep Extension good for beginners?
GymVim rates it beginner.

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