Machine Overhead Triceps Extension
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The Machine Overhead Triceps Extension is a strength exercise performed on a cable or plate-loaded machine where you sit or stand and extend your arms overhead against resistance, fully stretching and contracting the triceps. Its primary purpose is to build triceps size and strength by emphasizing the long head through an overhead position. It mainly targets the triceps brachii while requiring minimal equipment beyond the machine, making it ideal for beginners or those seeking stable, isolation work to enhance arm development and pressing power.
How to Perform Machine Overhead Triceps Extension
- 1Sit on the machine with your back firmly against the pad and feet flat on the floor for stability.
- 2Grip the horizontal handles with palms facing forward, elbows aligned directly under the overhead cam/pulley and tucked close to your head.
- 3Adjust the seat height so your upper arms are parallel to the ground and elbows at ear level—engage your core.
- 4Inhale as you allow the handles to move forward slowly until your forearms are parallel to the floor (full stretch).
- 5Exhale as you extend your elbows to push the handles straight overhead until arms are fully straightened without locking out.
- 6Inhale and reverse the motion under control back to the starting stretched position.
- 7Repeat for desired reps, then release grips safely.
- 8Key form tips: Keep elbows fixed and pointing up—avoid flaring them out. Use a full range without swinging or using momentum. Common mistakes: shrugging shoulders or partial reps that miss the long head stretch.