Triceps Press Machine

How to perform it

1. 1Preparation and positioning. Adjust the seat, pad, pulley, handle, and starting range so the working joints align comfortably. Secure attachments and keep the body out of the cable/lever path.
2. 2Starting position. Hold the handle with the upper arm in the prescribed position and elbow flexed to the chosen start.
3. 3Concentric phase. Extend the elbow while keeping the upper arm and trunk quiet.
4. 4End position / lockout. Finish at controlled elbow extension without snapping or forceful hyperextension.
5. 5Eccentric phase. Return under control to the same pain-free start marker, maintaining handle alignment and preventing the stack from crashing.
6. 6Breathing and bracing. Exhale through the shortening/pressing phase and inhale during the controlled return while keeping the torso supported.
7. 7Valid rep. A rep uses the same setup and range, keeps the stack controlled, and contains no torso lift, shoulder roll, momentum, or unplanned assistance.

Common mistakes

• Losing wrist–forearm alignment

  Fix: Stack the wrist over the forearm and adjust grip, handle, or range before adding load.

• Elbows escaping the intended path

  Fix: Use a repeatable elbow angle that keeps forearms supportive and shoulders controlled.

• Creating range with the lower back

  Fix: Keep ribcage over pelvis and stop at the shoulder range you can own.

• Bouncing or dropping the bottom

  Fix: Lower under control to a fixed marker and reverse without rebound.

Safety

• Adjust the machine to the user, verify the selector pin/attachment and safety stops, and keep hands, clothing, and other people clear of the moving lever, cable, and stack.
• Choose a load, range, and setup that permit a controlled return or exit; stop the set rather than compensating through sharp or progressively worsening symptoms.

Progressions & alternatives

• regressionCable Triceps Pushdown— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Triceps Press Machine.
• progressionOverhead Triceps Extension— Increase load, range, instability, or skill demand after Triceps Press Machine is repeatable through the planned volume with reserve and no technique drift.
• alternativeClose-grip Press— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Triceps Press Machine is impractical or poorly tolerated.