Machine Triceps Extension
Machine Triceps Extension is a resistance exercise - triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
- Exercise type
- Resistance exercise - triceps elbow extension
Exercise technique
- Seat adjustment
Align the elbows with the machine pivot.
- Upper arms
Rest arms on the support pads.
- Handle grip
Grip with wrists comfortably aligned.
- Starting bend
Choose a comfortable elbow angle within the machine range.
- Extend
Move forearms away from upper arms to push the handles.
- Endpoint control
Stop without forcefully locking elbows backward.
- Bend
Brake the machine and return to the starting angle.
Key technique points
- Keep upper arms on the pads.
- Do not assist by pressing down from the shoulders.
- Check elbow-pivot alignment before the set.
- Do not curl the wrist around the handle.
- Do not rock the torso.
- Do not rest the stack on its lower support.
Common mistakes
Shoulder pressing
Elbow-extension work spreads to the upper body.
Pivot mismatch
The handle path leaves the natural elbow arc.
Lifting from the pad
Fixed upper-arm support is lost.
Wrist movement
Forearm alignment changes.
Abrupt extension
Joint end range is reached without control.
Releasing backward
The weight bends the elbow suddenly.
Frequently asked questions
Machine Triceps Extension: why is “Shoulder pressing” a mistake?
Elbow-extension work spreads to the upper body.
Machine Triceps Extension: why is “Pivot mismatch” a mistake?
The handle path leaves the natural elbow arc.
Machine Triceps Extension: why is “Lifting from the pad” a mistake?
Fixed upper-arm support is lost.
Machine Triceps Extension: why is “Wrist movement” a mistake?
Forearm alignment changes.
Machine Triceps Extension: why is “Abrupt extension” a mistake?
Joint end range is reached without control.
Machine Triceps Extension: why is “Releasing backward” a mistake?
The weight bends the elbow suddenly.
What should I focus on when doing Machine Triceps Extension?
Keep upper arms on the pads. Do not assist by pressing down from the shoulders. Check elbow-pivot alignment before the set. Do not curl the wrist around the handle. Do not rock the torso. Do not rest the stack on its lower support.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.