Machine Tricep Extension

Introduction

The Machine Tricep Extension is a highly effective isolation exercise designed to target the triceps brachii, the muscle group located at the back of the upper arm. Utilizing a specialized machine, this exercise provides a controlled and stable environment, making it an excellent choice for both beginners and advanced lifters aiming to enhance tricep strength and hypertrophy. By allowing for precise adjustments in weight and range of motion, the Machine Tricep Extension minimizes the risk of injury while maximizing muscle engagement, ensuring optimal muscle growth and development. This exercise is particularly beneficial for those looking to improve their arm aesthetics and overall upper body strength.

Execution

How to Perform Machine Tricep Extension

Setup

1. Adjust the seat height so that your upper arms are parallel to the floor when you grip the handles.
2. Sit down on the machine and place your feet flat on the floor.
3. Grip the handles with a firm, overhand grip (palms facing down).
4. Ensure your back is pressed against the backrest and your core is engaged.

Execution

1. Begin with your elbows bent at a 90-degree angle, keeping your upper arms stationary and close to your body.
2. Exhale as you extend your arms, pushing the handles downward until your arms are fully extended.
3. Pause briefly at the bottom of the movement, ensuring your triceps are fully contracted.
4. Inhale as you slowly return to the starting position, allowing your elbows to bend back to 90 degrees.

Finishing

1. Complete the desired number of repetitions.
2. Carefully release the handles and stand up from the machine.
3. Reset the machine for the next user if necessary.