Machine Triceps Extension

Triceps

Machine Triceps Extension

LevelBeginner EquipmentMachine MechanicIsolation ForcePush

A seated machine extension that isolates the triceps by straightening your elbows against resistance.

Strength

Primary musclesTriceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.7 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked4 %

Effort during a set3.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Adjust the seat so your upper arms rest on the pad with your elbows aligned to the pivot.
2Grip the handles and sit tall with your back against the seat.
3Start with your elbows bent.

How to perform

1Press the handles down or forward by straightening your elbows.
2Squeeze your triceps at full extension.
3Return slowly to the bent position.
4Keep your upper arms still throughout.