Arms and calves · New to it

Machine Triceps Extension

Straightening the arms against a guided machine, the triceps working on their own with no balance needed.

Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.

Works

triceps

Kit

Machine

Dose

10 to 15 reps

It goes into the workout in progress at the Bench, as a new group in its main set.

Set up

Sit with your back on the pad and your upper arms on the arm pad. Grip the handles with your elbows bent.

While you move

• Upper arms stay on the pad
• Straighten all the way
• Squeeze for a beat
• Return slowly

Avoid

• Lifting the elbows off the pad
• Half reps
• Letting the stack slam

Other ways