ROAN- Home
- Gym exercise library
- Arms
- Machine Triceps Extension
Arms · Machine
Machine Triceps Extension
How to do the Machine Triceps Extension with good form: step-by-step technique, the muscles it works (triceps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Triceps
- Secondary
- Forearms
How to do it
- Adjust the seat height so your elbows align with the machine's pivot point.
- Sit with your back flat against the backrest and place your upper arms flat on the arm pad.
- Grasp the handles with a neutral or pronated grip, depending on the machine's design.
- Press the handles downward and forward by extending your elbows fully.
- Squeeze the triceps forcefully at the point of full extension.
- Control the handles back up until you feel a deep stretch in the triceps, keeping your upper arms glued to the pad.
Coaching cues
- Upper arms stay planted
- Align elbows with the pivot
- Lockout and squeeze
Common mistakes
- Lifting the elbows off the pad to cheat the weight down
- Misaligning the elbows with the pivot point
- Failing to fully lock out the arms at the bottom
Equipment and setup
Triceps extension machine
Seat height adjusted so elbows align with the machine's pivot point.
Also known as: Seated Triceps Extension Machine
Track your Machine Triceps Extension in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
