Machine · Arms
Triceps press: how to use it properly
The triceps press is a seated machine arm extension that isolates your triceps without worrying about balance. The path is guided, which is great if you’re new to training or want a focused finisher for your arms. Perfect when you want to feel your triceps working without managing a barbell.
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The essentials
- Line your elbows up with the pivot.
- Fully straighten your arms, then return slowly.
Muscles worked
- Primary
- Triceps
Setup
- Adjust the seat height so your elbows line up with the machine’s pivot point.
- Set your back and shoulder blades firmly against the pad, hips all the way back in the seat.
- Set the starting position of the handles so your elbows are slightly bent, without feeling jammed.
- Pick a weight that lets you move in control, without swinging or jerking.
- Grab the handles with a comfortable grip, wrists in line with your forearms.
How to do it
- Sit upright with your feet flat on the floor, hip-width apart, back pressed into the pad.
- Keep your elbows close to your body and fixed in place during the whole movement.
- Inhale, then press the handles down by extending your arms until almost straight, squeezing your triceps.
- Hold the contraction for about 1 second at the bottom to really feel your triceps.
- Control the return over 2 to 3 seconds, letting your elbows bend without letting the weight stack drop.
- Stop just before the plates touch fully, then start the next rep to keep constant tension on your triceps.
Common mistakes
Letting the elbows flare or drift forward
Instead : Think about pinning your elbows close to your sides and keeping them in the same spot. If they move a lot, lower the weight and focus on arm stability.
Locking out the elbows too hard at the bottom
Instead : Extend your arms almost fully but keep a small bend. That keeps tension on the triceps and is easier on your joints.
Using your upper body to create momentum
Instead : Keep your back glued to the pad and your core braced. If you need to lean or lift off the seat, the weight is probably too heavy.
Letting the plates slam together each rep
Instead : Control the way up and stop just short of the stack touching. Slow the return to about 2–3 seconds to stay in control.
Coach tips
- Think about “pushing with the back of your arms” to feel your triceps doing the work on every rep.
- Breathe out as you press and extend your arms, breathe in as you let the weight come back up. Keep your breathing steady, don’t hold your breath.
- Start with a light warm-up weight for 1–2 sets before moving to your working sets with heavier loads.
- If the machine allows different grip widths, test slight changes to find the one where you feel your triceps the most.
Variations
- Use the stacked drop set option to quickly pull the pin to a lighter weight and continue your set with more reps at the end.
- If the handles allow, work one arm at a time to focus on each triceps separately.
Sets and reps
On the triceps press, people often do 3–4 sets of 8–15 reps with a weight they can control well. Some like to finish a push workout with longer sets here to really target the triceps.
Exercises on this machine
Machine taken? Try instead
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Common questions
Which muscles does the triceps press work most?
The triceps press mainly targets your triceps. The guided arm extension keeps the effort focused on straightening your arms, so the back of the upper arm does the work.
How high should the seat be on the triceps press?
Raise or lower the seat so your elbows line up with the machine’s pivot point. If your elbows sit too high or too low compared to the axis, it feels less comfortable and you’ll feel your triceps less.
What weight should I use on the triceps press?
Pick a load that lets you do your planned reps with control, no swinging and no losing your elbow position. You can move the pin up to the next level once your last set feels too easy with good form.
Is the triceps press a good replacement for barbell triceps extensions?
Yes, especially if you want something more stable or you’re already tired from bar work. The machine guides the path so you can focus on making your triceps work.