Triceps
Machine Overhead Tricep Extension
The Machine Overhead Tricep Extension is a strength exercise on a machine for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 50%, triceps (lateral head) 24% and triceps (medial head) 20%.
How to do it
- Set the seat so your elbows rest on the pad with the upper arms pointing up beside your head.
- Sit with your back against the backrest and grip the handles behind your head, palms facing in.
- Keep the upper arms against the pad and brace your trunk.
- Straighten the elbows to push the handles up until your arms are fully extended.
- Lower the handles slowly back behind your head until you feel a full stretch.
Tips
- Line up your elbows with the machine's pivot point so the movement feels smooth.
- Control the last part of the lowering, that is where the stretch is.
Common mistakes
- Lifting the elbows off the pad to push with the shoulders.
- Arching the lower back away from the backrest.
Muscles worked by the Machine Overhead Tricep Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Back support removes trunk bracing. Fixed path. Extending the elbow with the arm overhead puts the long head on stretch, which made it grow more than pushdowns in a direct comparison; lateral and medial heads still assist.
Machine Overhead Tricep Extension alternatives
Same equipment
Different equipment
No equipment
Make it harder
- French Press
- Incline Dumbbell Overhead Extension
- Low Cable Overhead Extension
- Overhead EZ Bar Extension
Similar exercises
Frequently asked questions
What muscles does the Machine Overhead Tricep Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Machine Overhead Tricep Extension good for beginners?
Yes. The Machine Overhead Tricep Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Machine Overhead Tricep Extension?
For example the Machine Tricep Extension, Single Arm Machine Tricep Extension and French Press. They train mostly the same muscles, some with different equipment.
How do you make the Machine Overhead Tricep Extension harder?
Add weight or reps, or move on to the French Press and Incline Dumbbell Overhead Extension.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250
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