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Machine Overhead Triceps Extension

Triceps Isolation Triceps extension machine
Demo (loops)

How to do it

Starting position

  1. Sit on the machine seat and press your back and hips firmly against the pad.
  2. Place your elbows on the pads and grip the handles firmly.
  3. Plant your feet flat on the floor and look straight ahead.

Movement

  1. Inhale and lower the handles behind your head while maintaining your elbow angle.
  2. Focus on contracting your triceps and press the handles upward.
  3. Fully extend your arms to feel a strong contraction in your triceps.

Breathing

Inhale as you lower the handles and exhale as you press them up.

Cautions

  • Flaring your elbows outward strains your shoulder joints, so keep them pinned.
  • Snapping your arms straight with excessive weight can cause elbow injuries, so move slowly.

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesTriceps
EquipmentTriceps extension machine
Movement patternIsolation
Rep range10–15 reps
1 similar exercises

Representative exercise: Machine Overhead Triceps Extension

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the triceps extension machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Lever Sitting JM PressHarderBodyweight SkullcrusherHarderDumbbell Overhead Triceps ExtensionSimilar exerciseBand Lying Reverse Grip Pressdown (Skull Crusher)Similar exerciseCable Rope PushdownSimilar exerciseDumbbell Seated Single Arm Overhead Triceps ExtensionSame muscle · different equipmentBarbell Standing Overhead Triceps ExtensionSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.