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Machine Overhead Tricep Extension
A seated machine isolation movement that targets the triceps, emphasizing the long head. Used to build strength and hypertrophy in the upper arm, offering consistent tension throughout the range of motion.
About Exercise
Equipment
Overhead Tricep Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Triceps
Accessory Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Medial Head
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit facing the machine with your upper arms hooked securely under the pads. Grasp the handle (V-bar or similar) with an overhand grip, ensuring elbows are fully bent and the triceps are stretched.
- Fully extend your elbows to press the handle until your arms are nearly straight.
- Squeeze the triceps hard at the peak of the contraction.
- Slowly and controlled, allow your elbows to flex, returning the weight to the start.
- Ensure your upper arms remain fixed throughout the entire movement.
Coaching Tips
Form Cues
- Elbows stay still
- Full triceps stretch
- Squeeze at the top
- Control the descent
Breathing
Inhale deeply while lowering the weight and brace your core; exhale powerfully as you extend your arms.
Tempo
3-0-1
Range of Motion
Start with a deep triceps stretch at full elbow flexion and finish just short of elbow lockout at full extension.
Safety
Safety Notes
- Ensure the machine pads are correctly adjusted for your height and arm length.
- Avoid sudden, jerking movements that could strain the elbow joint.
- Do not fully lock out the elbows under heavy load.
Spotting
Not required; this is a machine exercise. Use light weight if failing to complete a set.
Common Mistakes
- Lifting hips off the seat pad
- Using momentum to press the weight
- Hyperextending the elbows at the top
When to Avoid
- Acute elbow or shoulder joint pain
Flexibility Needed
- Sufficient shoulder flexibility to hold overhead position.
Build Up First
- Basic understanding of elbow extension movement.
Also known as
Super French Press Machine, Overhead Tricep Machine
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