How to Perform Machine Tricep Extensions

Big arms are the direct result of a lot of tricep work. There are many exercises that will allow you to improve your tricep muscles, but none will give you the overall size and look that you are after like the tricep extension. Standing tricep extensions done with the cable pulley work well; you can also get great results using the seated machine variation. Try this version out the next time you are in the gym.

Things You'll Need

• Tricep extension machine

Instructions

1. Find the tricep extension machine in your gym. This piece of equipment will have a seat and handles at about eye level. There will also be a padded armrest for the back of your arms to sit against while you perform the movement. Some machines do not provide an armrest, in which case you will need to keep upper arms as stationary as possible throughout the exercise. Attached to the machine will be a weight stack that will provide resistance throughout the movement.

2. Adjust the seat height of the machine so that it is at a comfortable level. When you sit down and hold the handles it should feel comfortable and not too high or too low. If it feels awkward adjust the seat height until it is at a comfortable level for you. Also, add a light weight to the stack that you can handle for at least 8 repetitions. Start off with a light weight, as this is a hard exercise to do if you have never done it before.

3. Sit down in the seat and grasp the handles with your palms facing inward. If there is an armrest then place the back of your arms on them at this time. If there is none, then simply try to keep your arms in a stationary position for the time being. Place your feet flat on the floor and make sure that your back is flat against the back of the seat. When you are in this position you are ready to begin, this will be your starting position.

4. Slowly push outward, extending your arms so that only your tricep muscles are doing the work. You should only be moving your forearms and hands at this point. Once you get to full extension of your arms you should start to feel a contraction or tightness in your tricep muscles. Hold for a split second to a second. You do not need to go to full extension if you are feeling a full contraction before getting there. If you feel a good tightness before reaching full extension then stop at that point and consider it your half way point.

5. Return the weight back to your starting position and repeat for at least 8 more repetitions. If you find that you are swaying or rocking your arms, and your back is are having a hard time completing the movement, you may need to lower the weight.