FitCi
Machine Triceps Extension is an isolation exercise for the triceps: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit at the machine and set the seat height so your elbows rest on the support pad.
- Grip the handles and fix your elbows on the pad.
- Extend your forearms down without moving your upper arms.
- Fully squeeze your triceps at the bottom.
- Let the weight return to the starting position under control.
Coaching tip
Rest your back against the pad; move only at the elbow.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bench Dips, Diamond Push-Up
- Same muscle, different equipment: Close-Grip Bench Press, Bench Dips, Cable Overhead Triceps Extension
More triceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.