Exercise library · Arms
Machine Tricep Extension.
Seated machine extension that isolates the triceps with a guided path.
Also known as: Tricep Dip Machine, Seated Tricep Press Machine
BeginnerMachine
The numbers
Sets
3–4
Reps
10–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Adjust the seat and grip the handles
- Step 02
Set the upper arms against the pad
- Step 03
Extend the arms by pushing the handles down
- Step 04
Lock out at the bottom
- Step 05
Squeeze the triceps
- Step 06
Return slowly to the stretch
What separates good from great
Pro cues.
Keep the upper arms on the pad
Control the return phase
Focus on a full lockout
Common questions
Questions, answered.
- What is the Machine Tricep Extension?
- Seated machine extension that isolates the triceps with a guided path.
- What muscles does the Machine Tricep Extension work?
- The Machine Tricep Extension primarily works your triceps.
- What equipment do I need for the Machine Tricep Extension?
- You need a machine to perform the Machine Tricep Extension.
- How many sets and reps should I do for the Machine Tricep Extension?
- A typical prescription for the Machine Tricep Extension is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
- Is the Machine Tricep Extension good for beginners?
- Yes. The Machine Tricep Extension is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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