Triceps Extension (Machine)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the seat height of the triceps extension machine so that the handles are at or just above your head when seated.
   • Sit down on the machine with your back against the pad and feet flat on the floor.
2. Step 2Position Your Arms
   • Grasp the handles or the bar with an overhand grip, ensuring your hands are shoulder-width apart.
   • Position your elbows close to your head and keep them stationary throughout the movement.
3. Step 3Engage Your Core
   • Tighten your core muscles to stabilize your body during the exercise.
   • Ensure your back remains pressed against the pad to maintain proper posture.
4. Step 4Extend Your Arms
   • Push the handles down by extending your elbows, fully extending your arms without locking your elbows at the bottom.
   • Focus on squeezing your triceps at the bottom of the movement.
5. Step 5Return to Start Position
   • Slowly raise the handles back to the starting position by bending your elbows.
   • Maintain control throughout the movement, avoiding any jerking motions.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring to maintain proper form with each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully release the handles and sit upright.
   • Ensure you safely exit the machine and adjust any settings if needed for the next user.