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.
Since the triceps are often pre-fatigued from chest and shoulder pressing, the AI analyzes your recent training volume and recovery status to prescribe the optimal load and rep range for this accessory movement. By tracking your RPE and performance drop-off set-to-set, the app ensures you achieve sufficient stimulus for hypertrophy without overstressing the elbow joints. If you have a history of elbow discomfort logged in your profile, the AI can suggest tempo modifications or alternative exercises to maintain progress pain-free.
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
Get Personalized Coaching for Machine Tricep Extension
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.