Execution form
- EquipmentMachine
- PatternIsolation
- Reps10 to 20 reps
- Joint loadNone flagged
How to do the Machine Triceps Extension
Set up. Adjust the seat so your elbows line up with the pivot and your upper arms rest on the pad. Grip the handles with the elbows bent.
- Straighten your arms against the handles.
- Squeeze the triceps at the end.
- Return under control.
Form cues
- Keep the upper arms on the pad.
- Move only at the elbows.
- Keep the shoulders down.
Common mistakes
- Lifting the elbows off the pad.
- Using a shortened range.
Muscles worked
Main target: Triceps. The triceps covers the back of the upper arm in three heads. It straightens the elbow, so it works in every press and push-up.
The catalog names no other muscle it works on the way.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
Its other side: Lats and Traps, in the overhead press and pull pattern.
What to pair it with
Movements that round out a workout with the Machine Triceps Extension, from the same catalog the StatBlockFit app logs.
- Cable Hammer Curl Superset partner: it trains the other side of the arms pattern, so the two can alternate.
- Machine Chest Press Same push session: it trains the chest.
- Machine Shoulder Press Same push session: it trains the front delts.
A complete workout around it
4 movements, the Machine Triceps Extension first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Machine Triceps Extension 3 × 10 to 20 reps
- Cable Hammer Curl 3 × 10 to 20 reps
- Machine Chest Press 3 × 8 to 15 reps
- Machine Shoulder Press 3 × 8 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Dumbbell Overhead Extension
Dumbbell
Gym or cable swap
Triceps Pushdown
Cable
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Triceps Pushdown.
Other variations of the Triceps Pushdown: Overhead Cable Extension, Dumbbell Overhead Extension, Single-Arm Cable Pushdown and Cable Kickback.
Do before it: Wrist Mobilisation (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Machine Triceps Extension is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Machine Triceps Extension?
Set up: Adjust the seat so your elbows line up with the pivot and your upper arms rest on the pad. Grip the handles with the elbows bent. Steps: 1. Straighten your arms against the handles. 2. Squeeze the triceps at the end. 3. Return under control. Form cues: Keep the upper arms on the pad. Move only at the elbows. Keep the shoulders down. Common mistakes: Lifting the elbows off the pad. Using a shortened range.
What muscles does the Machine Triceps Extension work?
It trains the triceps; the catalog names no other muscle it works on the way.
What can I do instead of the Machine Triceps Extension?
At home: Dumbbell Overhead Extension. In a gym: Triceps Pushdown. Each trains the same main muscle.
What should I pair the Machine Triceps Extension with?
Good partners in the same workout are Cable Hammer Curl, Machine Chest Press and Machine Shoulder Press.
How heavy should the Machine Triceps Extension be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.