Triceps extension on machine

Exercise overview

Primary muscle group: Arms

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 54

Average per rep (lbs)*: 119

Description: Sit on a triceps extension machine and grasp the handles. The machine should be adjusted to allow for a comfortable rotation movement. Keep your upper arms flat on the arm pad and exhale as you push the handles down until your elbows are fully extended. Inhale as you reverse the movement to the starting position. You should feel a slight stretch in your triceps. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00409

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Posture: Keep your back firmly against the machine's pad. Proper posture ensures that you're targeting the triceps effectively without putting undue stress on your spine.
Full Range of Motion: Extend your arms fully but avoid locking your elbows. This maximizes muscle engagement while reducing the risk of joint injury.
Control the Movement: Avoid using momentum. Move the handles slowly and deliberately, both when extending and when returning to the starting position. This will help you focus on the triceps and improve muscle activation.
Adjust the Seat: Make sure the seat height is adjusted so that your arms are comfortably positioned. The padding should support you without limiting your range of motion.
Grip Variation: Experiment with different grip widths and positions to target different parts of the triceps. Small adjustments can make a significant difference.
Breathing Technique: Exhale during the extension phase and inhale as you return to the starting position. Proper breathing supports better performance and muscle control.
Mind-Muscle Connection: Focus on feeling your triceps working throughout the exercise. The better your mind-muscle connection, the more effectively you’ll engage the target muscle.
Gradual Progression: Start with a weight that allows you to perform the exercise with proper form. As you become more comfortable and stronger, gradually increase the weight to continually challenge your triceps.
Warm-Up: Before using the machine, perform some light cardio or dynamic stretches to warm up your muscles. This can help prevent injury and improve performance.
Cool Down and Stretch: After your session, stretch your triceps and other upper body muscles. This helps with recovery and can reduce muscle soreness.

Exercise overview

Exercise tips and tricks

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