Machine Tricep Press
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The Machine Tricep Press is a strength training exercise performed on a cable or plate-loaded machine where you sit and push handles forward from shoulder height, fully extending your elbows to isolate the triceps. Its primary purpose is to build tricep size and strength while minimizing shoulder involvement for safer, controlled reps. It mainly targets the triceps brachii, with secondary engagement of the chest and shoulders, making it ideal for beginners, those rehabbing injuries, or anyone seeking precise isolation without free weights.
How to Perform Machine Tricep Press
- 1Sit on the machine tricep press with your back flat against the pad and feet flat on the floor for stability.
- 2Grip the horizontal handles with palms facing each other, elbows bent at 90 degrees and aligned with your shoulders.
- 3Position your elbows directly in line with the machine's pivot point, keeping upper arms stationary against the pads if present.
- 4Inhale as you prepare, then exhale while pressing the handles forward by extending your elbows fully without locking them.
- 5Pause briefly at full extension, feeling the triceps contraction.
- 6Inhale as you slowly return the handles to the starting position, allowing elbows to bend back to 90 degrees.
- 7Repeat for desired reps, maintaining control throughout.
- 8Key form tips: Keep elbows tucked and stationary—avoid flaring them out. Do not lock elbows at the top to protect joints. Use a full range of motion without arching your back. Common mistakes: Swinging with momentum or partial reps.