Machine Tricep Extension
The Machine Tricep Extension is a seated isolation exercise that targets the triceps muscles on the back of the upper arm using a fixed path of motion. This stable environment allows for focused muscle contraction and safe strengthening without requiring the balance needed for free weights.
Iridium programs this exercise to target the lateral and medial tricep heads, using the machine's stability to safely add volume without high systemic fatigue. The AI analyzes your 7-day workout history to ensure your triceps remain within their Maximum Recoverable Volume limits after recent compound pressing. To guide progression, Iridium tracks RPE trends to detect when the current weight stack is no longer providing a sufficient stimulus.
Form Cues
- Sit with your back firmly pressed against the pad
- Keep your elbows tucked close to your sides
- Extend your arms fully until straight but not locked
- Control the weight slowly as you return to the start
- Keep your wrists neutral throughout the movement
- Don't let your elbows flare out to the sides
- Don't use momentum to jerk the weight down
- Don't hunch your shoulders up toward your ears
- Don't let the weight stack slam between reps
- Don't lift your lower back off the seat
Common Mistakes
- Flaring elbows outward
- Using excessive momentum
- Shortening the range of motion
- Arching the back excessively
- Rushing the negative phase
Muscles Worked
This exercise primarily isolates the triceps brachii, with a specific emphasis on the lateral and medial heads due to the arm position. It effectively builds muscle density on the back of the arm and improves lockout strength for pressing movements like the bench press.
Primary
Secondary
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