The Machine Tricep Extension is a beginner-friendly machine strength exercise that targets the triceps. Here's how to do it right — and what to stop doing.
Primary musclesTriceps
Secondary muscles—
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Machine Tricep Extension
Adjust the seat so your upper arms rest flat on the pad and your shoulders stay down.
Sit with your back against the support and your feet flat on the floor.
Take the handles with a neutral grip and start with the elbows bent.
Brace your abs so the lower back stays against the pad.
Exhale and extend your elbows to push the handles forward.
Stop just short of lockout, then return the handles slowly and repeat.
02 The payoff
Why it earns its spot
The fixed path means the triceps can be loaded with no balance demand at all.
Simple to teach and quick to adjust between users in a circuit.
Supports pressing strength by training elbow extension directly.
03 Don't do this
Common mistakes
Locking the elbows hard at the end of each rep, which shifts load onto the joint.
Arching the lower back to press the handles, which recruits the trunk instead of the arms.
Letting the upper arms lift off the pad, so the shoulders help the triceps.
Turning the head to watch the stack, which puts the neck in a loaded rotated position.
EGON Put it on record
Track it in EGON.
Log every set of the Machine Tricep Extension, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
