Machine triceps extension
Primary muscles: Triceps. Assisting muscles: —.
How to do it
- Adjust the seat to the right height and select the weight.
- Rest your upper arms on the machine's pads and grip the handles – this is the starting position.
- Extend your elbow, moving your forearm away from your upper arm, breathing out.
- Hold the contraction for a second at the end, then lower the weight under control to the starting position, breathing in.
- Don't let the weight rest fully on the stack between reps, so you keep the tension on the muscle.
Key to the execution: Keep your upper arm pressed against the pad and move only your forearm.
Common mistakes
- Lifting your shoulders off the pad to compensate for the weight.
- Not fully extending your arm at the end, losing the peak contraction.
- Letting the weight drop suddenly on the way down.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.