How to do a machine triceps extension

Setup:

1. Seat Adjustment: Sit on the machine and adjust the seat height so your back is comfortably against the backrest and your shoulders are level with the handles.
2. Weight Selection: Choose a weight that is challenging but allows you to maintain proper form throughout the full range of motion.
3. Grip: Grasp the handles with a neutral grip (palms facing each other), overhand grip (palms facing down), or underhand grip (palms facing up), depending on the machine and your preference.
4. Body Position: Keep your chest up, shoulders back and down, and core engaged.

The Lift:

1. Extend Arms: Exhale and press the handles down by extending your elbows. Focus on squeezing your triceps muscles.
2. Full Extension: Continue extending until your arms are straight, but avoid locking out your elbows.
3. Controlled Return: Inhale and slowly return the handles back to the starting position, resisting the weight as it comes up.

Tips:

• Focus on the Triceps: Concentrate on using your triceps to push the weight.
• Elbow Position: Keep your elbows close to your sides throughout the entire movement.
• Torso Stability: Maintain a stable torso and avoid leaning or rocking back and forth.
• Smooth Movement: Avoid jerking or bouncing the weight. The movement should be smooth and controlled.