Machine triceps extension: How to Do It, Muscles Worked

Step by step

Set the seat so your upper arms rest on the pads.
Straighten your arms fully and pause.
Return slowly, stopping before the weights rest.

What you should feel

A burn at the back of your upper arms as they straighten. Your shoulders and elbows should not feel pinched.

Common mistake

Lifting your shoulders or hips off the seat; lower the weight and keep your back against the pad.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Works

Triceps

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Close-grip push-upTriceps, Chest

Triceps pushdownTriceps

Skull crusherTriceps

DipsTriceps, Chest

Overhead dumbbell triceps extensionTriceps

Bench dip (chair)Triceps

Questions

What muscles does the machine triceps extension work?

Machine triceps extension mainly works your triceps.

Can I do the machine triceps extension at home?

Not easily, it needs this: machines. At home, try instead: close-grip push-up, dips, and overhead dumbbell triceps extension.

How many sets and reps of the machine triceps extension?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your triceps

Machine triceps extension