Arms
Triceps on Machine
A stabilized compound movement designed to isolate the triceps for maximum hypertrophy and lockout strength.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the machine seat and adjust the height so your feet rest flat on the floor and your chest is aligned with the handles.
Grasp the handles with a neutral grip and tuck your elbows close to your torso.
Exhale as you press the handles downward by extending your arms fully until your elbows are locked.
Pause for a second at the bottom of the movement to maximize the peak contraction in the triceps.
Inhale and slowly return the handles back to the starting position while maintaining tension on the muscles.
Ensure your shoulders remain pinned back and down throughout the entire set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows out to the sides which shifts tension to the chest.
- Leaning too far forward to use body weight instead of triceps strength.
- Allowing the weight stack to slam between repetitions.
- Shortening the range of motion by not reaching full extension.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.