Tricep Extension (Smith Machine)

An isolation exercise for the triceps performed with the bar held overhead, using the smith machine to provide guidance and stability while performing elbow extensions.

Instructions

1. Set the bar to approximately mid-chest height on the smith machine. Load the bar with an appropriate weight.
2. Stand facing the bar with feet hip-width apart. Grasp the bar with a close-grip pronated grip (palms down), hands shoulder-width apart or slightly narrower.
3. Press the bar overhead until your arms are fully extended. This is your starting position.
4. Lower the bar behind your head by bending at the elbows, keeping your upper arms nearly vertical and stationary.
5. Continue the descent until your forearms nearly touch your biceps, feeling a stretch in your triceps.
6. Extend your elbows to press the bar back to the starting position, exhaling as you press.
7. Maintain a slight bend in your elbows at the top; avoid locking them out completely.
8. Repeat for the desired number of repetitions.

Tips

• Keep your elbows tucked in and pointing forward throughout the movement; avoid flaring them outward.
• A close grip emphasizes the triceps; a wider grip would involve more chest and shoulder muscles.
• The primary movement should occur at the elbows; keep your upper arms and torso as stationary as possible.
• The smith machine’s fixed path makes this movement safer than free weights, especially when working with heavier loads.
• Lower the bar under control to maximize muscle engagement and minimize injury risk.
• This exercise pairs well with other pressing movements for complete triceps development.