At a glance
- Main muscle
- Triceps
- Equipment
- Machine
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Set the seat so your elbows line up with the pivot.
- Start with your arms deeply bent behind your head.
- Fully extend, return slowly into the stretch.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating S
Same overhead position as the cable version, which grew the triceps more than pushdowns in direct research; the machine is even more stable.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Overhead Cable Triceps Extension · Cable · rating S
- EZ-Bar Overhead Extension · Barbell · rating A
- Single-Arm Dumbbell Overhead Extension · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the machine overhead triceps extension.
Let Mitta set the weight.
Mitta plans the machine overhead triceps extension with a weight and rep target for every set, worked out from your last sessions.
Questions about the
machine overhead triceps extension
What muscles does the machine overhead triceps extension work?
The machine overhead triceps extension mainly trains your triceps.
How many reps of the machine overhead triceps extension should I do?
Mitta plans the machine overhead triceps extension at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the machine overhead triceps extension?
Good alternatives that train the same muscle are the overhead cable triceps extension, EZ-bar overhead extension and single-arm dumbbell overhead extension.
Is the machine overhead triceps extension good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the machine overhead triceps extension have rating S?
Same overhead position as the cable version, which grew the triceps more than pushdowns in direct research; the machine is even more stable.