Triceps Extension

Setup

1. 01Set the seat so your upper arms rest fully on the pad with elbows aligned to the machine pivot.
2. 02Sit tall with the chest against or near the arm pad as the machine design dictates.
3. 03Grip the handles with wrists straight and elbows bent at the start position.
4. 04Choose a weight you can extend fully without jerking.

Execution

1. 01Extend the elbows smoothly until the arms are straight.
2. 02Squeeze the triceps for a beat at full extension.
3. 03Bend the elbows under control back to the start without letting the stack touch down.
4. 04Keep the upper arms glued to the pad throughout.

Checkpoints

• -Elbows stay aligned with the machine pivot point.
• -Upper arms never lift off the pad.
• -Wrists stay neutral, not bent back under load.
• -Each rep reaches full elbow extension.

Common mistakes

• -Lifting the elbows off the pad to press with the shoulders.
• -Using partial reps that skip the stretched position.
• -Setting the seat too low so the pivot does not match the elbow.
• -Letting the weight stack slam and rest between reps.