Machine Triceps Extension
The Machine Triceps Extension primarily targets your Triceps. It requires machine and is best suited to beginner lifters.
Beginner level · Equipment: Machine · Isolation · Push
Primary muscles: Triceps
How to perform Machine Triceps Extension
- Step 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.
- Step 2. Perform the movement by extending the elbow, pulling your lower arm away from your upper arm.
- Step 3. Pause at the completion of the movement, and then slowly return the weight to the starting position.
- Step 4. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.
Sample sets & reps for Machine Triceps Extension
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Dips — bodyweight
- Bench Press - Powerlifting — barbell
- Bench Press with Chains — barbell
- Board Press — barbell
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