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Last updated March 5, 2026
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Triceps
Triceps Press - Seated (Machine)
Sit in a triceps press machine and extend your arms downward to isolate the triceps.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
tricepstriceps (long)triceps (side)triceps (inner)
Secondary
chestfront shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the seat height so the handles align with your upper chest or shoulder level.
- Sit with your back firmly against the pad.
- Grip the handles with both hands, elbows bent at about 90 degrees.
- Set the appropriate weight on the machine.
- Step 2Execution
- Press the handles downward by extending your elbows.
- Keep your upper arms stationary against the pad.
- Fully extend your arms at the bottom and squeeze your triceps for a one-second hold.
- Slowly bend your elbows to return the handles to the starting position.
- Step 3Tips
- Focus on the squeeze at full extension for maximum triceps activation.
- Avoid using momentum — control both the pressing and returning phases.
- Keep your back flat against the seat pad throughout.
- This machine is ideal for beginners or as a finisher after compound pressing movements.