VARIATIONS
- Close-Grip Barbell Bench PressTriceps · Barbell · Bench
- Standing Dumbbell Triceps ExtensionOverheadBothNeutralTriceps · Dumbbell
- Overhead Machine Triceps ExtensionTriceps · Machine
- Seated Bent-Over Two-Arm Dumbbell Triceps ExtensionNeutralBent overTriceps · Dumbbell
- Seated One-Arm Dumbbell Triceps ExtensionOverheadOneSupinatedTriceps · Dumbbell
- Reverse Grip Cable Triceps PushdownTriceps · Cable Machine
Machine Triceps Extension
Sits with upper arms flat against pads
This isolation movement targets the triceps brachii using a fixed path to ensure consistent tension. It builds elbow extension strength with minimal stability requirements.
HOW TO DO IT
- Adjust the seat height so your upper arms rest flat against the pads.
- Select the desired weight on the stack and grasp the handles firmly.
- Press the handles down by fully extending your elbows.
- Pause briefly when your arms are straight to maximize contraction.
- Slowly return the handles to the start position without locking the stack.
COMMON MISTAKES
- Lifting the upper arms off the pads during extension.
- Using momentum to jerk the weight down.
- Allowing the stack to crash at the bottom of the rep.
- Flaring the elbows outward instead of keeping them aligned.
TIPS
- Keep your upper arms pressed firmly into the pads throughout the set.
- Focus on driving through the heels of your palms.
- Control the negative phase to prevent the weight from slamming down.
DETAILS
- Muscles
- Triceps
- Equipment
- Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Triceps extension
- Arms
- Both
- Arms straight or bent
- Bent arms
- Body position
- Seated
- Body support
- Upper arms on a pad (preacher)
SIMILAR EXERCISES
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