Triceps Extension (Machine)
Complete guide to Triceps Extension (Machine). Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Triceps Extension (Machine)
Add the appropriate amount of weight and sit on the triceps extension machine.
Grip the handles and position your elbows on the pad.
Engage your abs and take a breath.
Extend your arms downward until they are fully straight, squeezing your triceps at the bottom and exhale.
Slowly return to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |