Exercise · Arms
Machine triceps extension
The machine triceps extension lets you train your triceps without worrying much about balance. The path is guided, so you can focus on feeling the back of your arm work. It’s a good option whether you’re just starting out or finishing a heavier upper body workout.
Doable at all 76 gyms GoSet follows
The essentials
- Line your elbows up with the pivot.
- Fully straighten your arms, then return slowly.
Muscles worked
- Primary
- Triceps
How to do it
- Adjust the seat so your elbows line up with the machine’s pivot, then choose a weight you can control well.
- Sit up tall with your back on the pad and feet flat on the floor. Grab the handles firmly, keeping your elbows close to your body.
- Start with your elbows bent, handles close to your body, without shrugging your shoulders.
- Press the handles down and fully straighten your arms over about 1 to 2 seconds, without slamming your elbows locked.
- Pause briefly at the bottom when your arms are straight and feel your triceps working.
- Return slowly to the starting position over 2 to 3 seconds under control, then repeat for your reps.
Common mistakes
Elbows in the wrong position
Instead : Set and keep your elbows lined up with the machine’s pivot. If it doesn’t feel natural, adjust the seat height until your elbows line up comfortably.
Moving shoulders and back too much
Instead : Keep your back on the pad and your shoulders down. Focus on only your elbows bending and straightening during the movement.
Letting the weight come up too fast
Instead : Control the return over 2 to 3 seconds. Pick a weight that lets you keep that tempo from first to last rep.
Short range of motion
Instead : Fully straighten your arms at the bottom, then come back up to a solid elbow bend without letting the stack rest completely so the triceps stay working.
Coach tips
- Breathe out as you straighten your arms, breathe in as you come back up to the start position.
- If it’s hard to keep your elbows in place, think about lightly pinning them to your sides the whole set.
- Many people use a lighter weight and slightly higher reps at the end of a workout to really feel the triceps working.
- Start with smooth, controlled reps and no swinging; keep your hips and upper body steady against the seat.
Variations
- On some machines you can change the grip (more neutral or more pronated) to find the most comfortable position for your wrists and elbows.
- You can add a 1‑second pause at the bottom when your arms are straight to increase the tension on your triceps.
Sets and reps
This exercise is often done for 3 to 4 sets of 8 to 15 reps with a moderate to heavy load. Many lifters keep it for the middle or end of an upper body session to isolate the triceps more.
Equipment
Alternatives for the same muscles
Log your Machine triceps extension sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
Which muscles does the machine triceps extension work?
It mainly targets the triceps at the back of your upper arm.
How should I set the seat on the triceps machine?
Adjust the seat so your elbows are at the same height as the machine’s pivot. When you grab the handles, your elbows should sit close to your body, not pulled high or forced low.
Should I fully straighten my arms on this machine?
You want to straighten your arms to finish the contraction, but without snapping them at the bottom. Aim for full extension under control.
What if I feel elbow pain on the triceps machine?
Stop the exercise and try a lighter weight or a different triceps variation. If the pain keeps coming back or stays, talk with a health professional before you continue.