Triceps
Machine Tricep Extension
The Machine 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%.
Also known as: tricep machine extension
How to do it
- Set the seat so your upper arms lie flat on the arm pad and your elbows line up with the machine's pivot.
- Sit tall, rest the backs of your upper arms on the pad and grip the handles, palms facing in.
- Start with the elbows bent and the hands near your face.
- Straighten the elbows to push the handles forward and down until your arms are fully extended.
- Let the handles return slowly until the elbows are fully bent again.
Tips
- Press the upper arms into the pad the whole time.
- Pause briefly at full extension before lowering.
Common mistakes
- Lifting the upper arms off the pad to finish the rep.
- Letting the weight stack slam at the end of each rep.
Muscles worked by the Machine 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 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 Tricep Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Machine Tricep Extension good for beginners?
Yes. The Machine 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 Tricep Extension?
For example the Machine Overhead 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 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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