Triceps Machine

A guided machine-based isolation exercise for the triceps using a lever or pulley system for controlled pressing or extension movements.

Instructions

1. Adjust the machine seat so your arms align with the machine’s axis of rotation
2. Grip the handles with an appropriate grip width, typically shoulder-width or slightly narrower
3. Position your upper arms parallel to the floor if performing a press movement
4. For extension machines, position your elbows at the designated point
5. Press or extend your arms against the resistance, fully contracting your triceps
6. Extend fully without locking your elbows completely at the top
7. Lower the weight with control, returning to the starting position
8. Repeat for the prescribed number of repetitions

Tips

• Machine tricep exercises provide guided movement, reducing stability demands
• This allows for focused isolation of the triceps without compensatory movements
• Adjust the machine to fit your anthropometry for optimal range of motion
• Use a controlled tempo, especially on the eccentric (lowering) phase
• This is suitable for both beginners and advanced lifters seeking isolated tricep work
• Can be performed using various machine designs depending on equipment availability