Machine Triceps Extension

The machine triceps extension is a strength exercise that isolates the triceps muscles on the back of your upper arms. You push a padded lever down against resistance to straighten your elbows, then bring it back up with control.

Adjust the seat so your elbows line up with the machine's pivot point. Sit tall with your feet flat on the floor, chest up, and grip the handles or place your hands on the pads. Keep your shoulders down and back, and tuck your upper arms close to your sides.

Start with your elbows bent around 90 degrees. Press the lever down until your arms are fully extended. Pause briefly, then let the lever rise back up in a smooth, controlled motion. Keep your upper arms still throughout the rep.

Breathe out as you extend your arms. Breathe in as the lever returns. Brace your core lightly and keep your shoulders down and back. To make it easier, use less resistance or perform the move one arm at a time if the machine allows. To make it harder, slow down the return or add a brief pause at full extension.

Fault: Elbows flare out to the sides during the push. Fix: Tuck your upper arms against your body and keep them still so the work stays in your triceps.

Fault: Using momentum or letting the weight snap back up. Fix: Extend fully, then control the return on every rep so the triceps stay under tension.

Fault: Shoulders hunch or roll forward. Fix: Keep shoulders down and back, chest up, and the upper body stable throughout the set.