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
- Upper arms flat on the pad.
- Elbows in line with the pivot.
- Fully extend and return slowly.
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 A
Stable and easy to load in small steps, comparable to the pushdown. Overhead variations load the triceps more at long length.
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.
- Triceps Pushdown (Bar) · Cable · rating A
- Machine Dip · Machine · rating B
- Overhead Cable Triceps Extension · Cable · rating S
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 triceps extension.
Let Mitta set the weight.
Mitta plans the machine triceps extension with a weight and rep target for every set, worked out from your last sessions.
Questions about the
machine triceps extension
What muscles does the machine triceps extension work?
The machine triceps extension mainly trains your triceps.
How many reps of the machine triceps extension should I do?
Mitta plans the machine 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 triceps extension?
Good alternatives that train the same muscle are the triceps pushdown (bar), machine dip and overhead cable triceps extension.
Is the machine triceps extension good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the machine triceps extension have rating A?
Stable and easy to load in small steps, comparable to the pushdown. Overhead variations load the triceps more at long length.