Triceps Press Machine

The triceps press machine trains the triceps through elbow extension in a seated pressing motion. It is particularly effective at loading the short head of the triceps in the contracted position.

Beginner 💪 Triceps Isolation Isolation
3
Sets
12–15
Reps
60 sec
Rest
Isolation
Type
🏋️ Machine
Triceps Press Machine — start and finish positionsSTARTFINISH
Machine
Triceps Beginner Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Triceps training guide →

Primary
Triceps
Highlighted muscles

How To Perform

  1. 1 Sit in the machine with back against the pad.
  2. 2 Grip the handles with elbows bent at 90 degrees.
  3. 3 Press forward and down to full elbow extension.
  4. 4 Return slowly to the start.

Form Cues

  • ✓ Keep the upper arm stationary throughout.
  • ✓ Full lockout on every rep.

Common Mistakes

  • ✗ Moving the upper arm.
  • ✗ Partial range of motion.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Triceps Press Machine, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Triceps Press Machine? These alternatives target the same muscles:

Cable Tricep Pushdown
Triceps · Beginner
→
Tricep Extension Machine
Triceps · Beginner
→
Skull Crusher
Triceps · Intermediate
→

Swap Triceps Press Machine for something else

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Where This Exercise Fits

FAQ

How many sets of Triceps Press Machine should I do?▾
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Triceps Press Machine target?▾
Triceps Press Machine primarily targets the Triceps.
Is Triceps Press Machine good for beginners?▾
Triceps Press Machine is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Triceps Press Machine, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.