A machine exercise that isolates the triceps muscles.
- +Isolates triceps muscles
- +Easy to use for beginners
- +Safe, as the machine controls movement
- –Not as effective as free weights for muscle development
- –Limited range of motion compared to free weights
This exercise targets:
–
Triceps
Chest
Lower Chest
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat/knee pad so handles align with your shoulders
- Select weight/assistance to complete smooth reps
- Grip handles shoulder-width; keep chest tall and core braced
- Tuck elbows close to your sides; wrists straight
- Lower yourself until elbows reach about 90° (or comfortable depth)
- Press down to extend elbows, squeezing triceps; avoid locking out hard
- Keep shoulders down (don’t shrug) and move in a controlled tempo