Triceps
Tricep Press Machine
The Tricep Press Machine is a strength exercise on a machine for your triceps. Share of the load in the Zulta muscle model: triceps (lateral head) 22%, lower chest 18% and triceps (long head) 16%.
Also known as: tricep machine
How to do it
- Select the weight and set the seat so the handles start at about lower chest height.
- Sit with your back against the pad and grab the handles with the elbows bent and pointing back.
- Keep the shoulders down and the chest up.
- Press the handles down until your arms are straight.
- Return slowly until the elbows are bent about 90 degrees again.
Tips
- Keep the upper arms close to your sides so only the elbows move.
- Exhale as you press down.
Common mistakes
- Rounding forward over the handles.
- Letting the weight pull the elbows up high at the top.
- Using a partial range at the bottom.
Muscles worked by the Tricep Press Machine
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.
An upright torso turns the dip into a triceps press. Dips press the body up from shoulder extension: the lower pec and triceps are prime movers, the front delt assists, and the lower traps hold the shoulder blades down.
Tricep Press Machine alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Tricep Press Machine work?
Mainly the triceps (lateral head) and triceps (long head). The lower chest, triceps (medial head) and front delts assist.
Is the Tricep Press Machine good for beginners?
Yes. The Tricep Press Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Tricep Press Machine?
For example the Assisted Dip Machine, Plate Loaded Tricep Dip Machine and Seated Dip Machine. They train mostly the same muscles.
How do you make the Tricep Press Machine harder?
Add weight or reps, or move on to the Dips and Weighted Dip.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.