Machine
Machine seated triceps extension
The seated triceps extension machine lets you work your triceps without having to stabilize free weights. You’re locked into the seat, you press with control, and you can focus on the movement. It works well for beginners and also for more experienced lifters who want to isolate the triceps.
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The essentials
- Line your elbows up with the pivot.
- Fully straighten your arms, then return slowly.
Muscles worked
- Primary
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Setup
- Adjust the seat so the handles are roughly at chest level or slightly below when you sit down.
- Sit with your hips back in the seat, lower back and shoulders against the pad, feet flat on the floor.
- Grab the handles with a firm, comfortable grip, elbows close to your body or resting on the arm pads if there are some.
- Pick a weight that lets you move the handles without swinging or jerking and stay in control through the whole range.
- Do a few partial reps to test if the range of motion feels comfortable on your elbows.
How to do it
- Sit tall with your chest open, shoulders slightly back, and feet planted on the floor.
- Start from the position where your elbows are bent, handles closer to you, without letting the weight stack slam down.
- As you exhale, press the handles by extending your arms down or forward, depending on the machine’s angle.
- Go until your arms are almost straight without forcefully locking your elbows, and pause briefly.
- As you inhale, let the handles come back slowly to the start position over 2–3 seconds, staying in control.
- Repeat, keeping your back on the pad and the same path for every rep.
Common mistakes
Using momentum or bouncing the weight
Instead : Slow the movement down, especially on the way back. Choose a weight you can control for 2–3 seconds on the eccentric phase, without bouncing at the bottom.
Letting your back leave the pad
Instead : Keep your lower back and shoulders pressed into the pad and your feet firmly planted. If you need to lean forward to finish your set, the weight is too heavy.
Snapping the elbows at lockout
Instead : Stop just shy of fully locking out. Keep a slight bend in your elbows so you’re not jamming the joint every rep.
Cutting the range of motion short
Instead : Lower the weight and aim for a comfortable but full range, bending your elbows on the way back without dropping the stack.
Coach tips
- Think about “pressing with the triceps” and keep your shoulders relaxed instead of shrugging every rep.
- Keep your breathing steady: exhale when you press the weight, inhale as you return to the start position.
- If the machine allows, try different handle angles or widths to find what feels easiest on your elbows.
- To progress, gradually increase the weight or add one or two reps per set while keeping the same clean technique.
Variations
- Single-arm machine extension, if the machine allows, to work on a weaker side.
- Tempo extensions with a slow 3-second descent to feel the triceps more using a lighter weight.
Sets and reps
This machine is often placed in the middle or towards the end of an upper body workout. You’ll commonly see 3–4 sets of 8–15 reps, with a slow and controlled movement.
Exercises on this machine
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Common questions
Where should I keep my elbows on the seated triceps extension?
Keep your elbows close to your body or resting on the machine’s arm pads, without letting them flare out too wide. Your elbows stay fixed in place; the motion comes mainly from bending and extending them.
How heavy should I go on the seated triceps extension machine?
Use a weight that lets you perform your reps under control, without twisting in the seat, without jerking, and where you still have about 1–2 good reps left at the end of the set.
What if I feel elbow pain on this machine?
If you feel pain in your elbow while doing the exercise, stop right away. Talk with a healthcare professional or another qualified specialist before continuing with this movement.