Extend the elbows against a leverage machine to straighten the arms and load the triceps. The movement is a resisted elbow extension that emphasizes the triceps brachii.
How to do the Triceps Extension (Machine)#
- Set the seat height and weight so the machine pads rest against your upper arms and take hold of the handles.
- Keep your upper arms fixed and your elbows aligned with the pad throughout the set.
- Push the handles by extending your elbows until your arms are nearly straight, pausing briefly at the top.
- Lower the handles under control by bending the elbows until the forearms return to the start position.
- Repeat for the desired number of repetitions while maintaining a steady tempo.
Muscles worked#
- Primary: Triceps
Common mistakes#
- Allowing the elbows to drift away from the pads.
- Using trunk or shoulder movement instead of elbow extension.
- Dropping the weight quickly on the return instead of controlling it.
- Choosing too much weight and sacrificing smooth, full-range movement.
