Machine Triceps Extension
How to do it
Starting position
- Adjust the seat height so your elbows rest comfortably on the pad.
- Sit with your back against the backrest.
- Grab the handles and keep your elbows from lifting off the pad.
- Pull your shoulders down and lock them in place.
Movement
- Move only your forearms to push the handles forward.
- At full extension, squeeze your triceps for 1 sec.
- Slowly bend your arms to return.
- Stop just before the weights touch and extend again.
Breathing
Exhale as you extend, inhale as you bend.
Cautions
- If your elbows lift off the pad, your shoulders take over the work.
- If you lean your torso forward and push with your body weight, your triceps rest.
- If the back of your elbow hurts, lower the weight and reduce your range of motion.
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Equipment |  Triceps extension machine |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
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Representative exercise: Machine Triceps Extension
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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
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.