Machine Triceps Extension
How to do the Machine Triceps Extension
- 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.
- 2
Perform the movement by extending the elbow, pulling your lower arm away from your upper arm.
- 3
Pause at the completion of the movement, and then slowly return the weight to the starting position.
- 4
Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.
How to program the Machine Triceps Extension
Sets and reps
As an isolation movement, the Machine Triceps Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Machine Triceps Extension is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Machine Triceps Extension into a plan
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Frequently asked questions
What muscles does the Machine Triceps Extension work?
The Machine Triceps Extension primarily targets the Triceps.
What equipment do I need for the Machine Triceps Extension?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Machine Triceps Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
