Tricep Extension - Machine

Other types of Tricep Extension: Free Weight Resistance Tube Stability Ball

  • Face the cable, standing with your feet hip width apart and knees slightly bent. Hold a V-bar with an overhand grip, then pull your elbows to the sides of your ribs.

  • Continue pressing your hands towards the floor until your elbows are straight. Squeeze your triceps like a fist, then return your elbows to the 90 degree bend.

  • Different gyms have different tricep extension machines. They are similar in their motion and all work the triceps.

  • Arms 

  • Triceps brachii

  • TIP: Keep your abs engaged-they will prevent your back from arching or leaning forward, which makes the pushdown easier and less effective in fatiguing the triceps.

Variations for Tricep Extension

  • Tricep Pushdown

    This fatigues the triceps, recruits your abdominals, and promotes proper form when practiced with proper technique.

  • Rope Tricep Extension

    Using a rope as your handle allows you to strengthen your grip more than a bar does, and also allows for a little extra range of motion at the bottom of the movement.

  • Cable Incline Tricep Extension

    This is done facing away from the machine with your elbows high and body at an angle to stretch your triceps and lats as you do the exercise.

  • Assisted Tricep Dip

    This strengthens the chest and the triceps, but should be done with a conservative range of motion to protect your shoulder.


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