Tricep Extension Machine

The tricep extension machine provides a seated, guided elbow extension movement. The machine removes stabilisation demands and allows isolated focus on tricep contraction.

Beginner 💪 Triceps Isolation Isolation
3
Sets
12–15
Reps
60 sec
Rest
Isolation
Type
🏋️ Machine
Tricep Extension Machine — start and finish positionsSTARTFINISH
Machine
Triceps Beginner Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Triceps training guide →

Primary
Triceps
Highlighted muscles

How To Perform

  1. 1 Adjust the seat height and arm pad to align with your shoulder/elbow.
  2. 2 Place the back of the upper arm on the pad.
  3. 3 Extend the forearm downward to full lockout.
  4. 4 Return slowly to the start.

Form Cues

  • ✓ Align the machine pivot with the elbow joint.
  • ✓ Full extension on every rep — squeeze the triceps hard.

Common Mistakes

  • ✗ Misalignment of the machine — check that elbows align with the pivot.
  • ✗ Not reaching full extension.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Tricep Extension Machine, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Tricep Extension Machine? These alternatives target the same muscles:

Cable Tricep Pushdown
Triceps · Beginner
→
Skull Crusher
Triceps · Intermediate
→
Cable Overhead Tricep Extension
Triceps · Beginner
→

Swap Tricep Extension Machine for something else

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Where This Exercise Fits

FAQ

How many sets of Tricep Extension Machine should I do?▾
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Tricep Extension Machine target?▾
Tricep Extension Machine primarily targets the Triceps.
Is Tricep Extension Machine good for beginners?▾
Tricep Extension Machine is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Tricep Extension Machine, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.