How to do the Machine Triceps Extension
Adjust the seat so your elbows line up with the pivot and rest your upper arms on the pad.
Grab the handles with your elbows bent.
Extend your arms, pushing the handles until your elbows are straight.
Return slowly to the start.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Two-thirds of your upper arm. The triceps straighten the elbow; overhead extensions stretch the long head, pushdowns and close presses load the rest.
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Triceps Extension doesn’t suit your gym or your joints.
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