How to Use the Triceps Extension Machine

Weight machines such as the triceps extension apparatus are very popular at fitness centers. With any weight machine there is a risk of using it improperly. This is especially true when working specialized muscle groups such as the triceps. Follow these instructions to use a triceps extension machine correctly.

Difficulty: Moderately Easy

Instructions

1. Choose your desired amount of weight resistance by adjusting the weight selector bar on the triceps extension machine. If aiming to improve muscle size, strength and endurance, do 3 to 4 sets of 10 repetitions each. If you have picked the correct weight for your body size, the last repetition should be difficult yet still achievable.

2. Stand with your feet shoulder width apart. Reach up to grab the handlebars of the triceps extension machine. Your body should be very close to the handlebars; keep your elbows tucked in to your sides.

3. Push the handlebars down while simultaneously squeezing the triceps muscles. Make sure that the triceps are the only muscles exerting effort when doing this exercise.

4. Complete the desired number of repetitions on the triceps extension machine. When you are finished, gently return the handlebars to their starting position. If someone is waiting for the machine, limit your time on the machine or offer to let that person cut in between sets while your muscles are resting.

Tips & Warnings

• Avoid adding too much weight to the triceps extension machine. This may cause you to do a jerky, ballistic pullover motion that puts you at risk for injury. Furthermore, such exercises do not properly strengthen the triceps.
• Avoid putting your elbows too far in front of you; this does not allow your triceps to completely contract, thus lessening the intended impact of the triceps extension machine.
• Refrain from using your shoulders while doing the triceps extension. If your shoulders are moving, you are doing the exercise wrong.

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