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Upper Arms · Leverage Machine
Tricep Extension Machine
Tricep Extension Machine is a beginner isolation strength exercise that works the triceps (upper arms), with the forearms assisting. It needs a leverage machine. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do Tricep Extension Machine
- Sit on the tricep extension machine, adjusting the seat height so that your upper arms comfortably rest on the arm pad, with your elbows bent at a 90-degree angle.
- Grasp the handles with a neutral grip, ensuring your elbows are below the pivot point.
- Push the handles forward by straightening your elbows and fully extending your arms while keeping your upper arms stationary.
- Slowly return to the starting position by bending your elbows. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily: exhale as you extend your arms and inhale as you return to the starting position.
- Focus on using your triceps to push the handles, avoiding excessive use of your shoulders or back.
- Keep your upper arms stationary on the pad to ensure proper form.
Tricep Extension Machine alternatives
More triceps exercises
Tricep Extension Machine FAQ
What muscles does Tricep Extension Machine work?
Tricep Extension Machine mainly works the triceps in the upper arms (Triceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Tricep Extension Machine?
You need a leverage machine.
How many sets and reps of Tricep Extension Machine should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Tricep Extension Machine good for beginners?
Yes. Tricep Extension Machine is rated beginner, so it's a sound choice while you learn to train the triceps.
How many calories does Tricep Extension Machine burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Tricep Extension Machine?
Other exercises for the triceps include Kettlebell Standing Tricep Extension, Plate Overhead Tricep Extension, Tricep Rope Extension on Crossover Machine and Landmine Lying Tricep Extension.
For developers
Use Tricep Extension Machine in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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