Triceps Extension Machine
Learn how to perform Triceps Extension Machine, a Arms exercise, with setup, breathing and common mistakes.
Triceps Extension Machine · Preview
Setup
Set the seat so your elbows line up with the machine's pivot, then grip the handles. Keep your shoulders down and your torso against the backrest so only your triceps are ready to move.
Start phase
Press the handles down with your triceps to straighten your elbows. Keep your upper arms still and extend with the feeling of pushing all the way through your triceps.
End phase
Raise the handles slowly and bend your elbows. Return with controlled speed without completely releasing tension from your triceps.
Target muscles
Think about pushing the handles away with your triceps as you extend. Lower the weight and check your elbow alignment again if your shoulders engage first.
Common mistakes
Shrugging or pushing your body away to use momentum reduces triceps engagement. Keep your elbow alignment fixed before adding weight.
Breathing
Exhale as you press and inhale as you return. Steady breathing also helps reduce elbow movement.
Coach tip
Pause for 1 second when your arms are fully extended to check your triceps engagement. Keep tension in your triceps on the return to make the whole set more stable.
