A machine-based exercise that isolates the triceps muscles.
- +Isolates triceps effectively
- +Easy to use for beginners
- +Less strain on wrists than free weights
- –Limits range of motion compared to free weights
- –Less activation of stabilizer muscles
This exercise targets:
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat so your elbow joint lines up with the machine’s pivot/axis
- Grip the handles; keep chest up, core braced, wrists neutral
- Tuck elbows close to your sides; keep upper arms still throughout
- Exhale and extend your elbows to press the handles down until arms are straight (don’t hyperextend)
- Pause briefly, squeezing the triceps
- Inhale and return slowly, letting the forearms come back under control without the stack touching
- Use a weight you can control for smooth reps; avoid rocking or using your shoulders
- Keep range pain-free; adjust seat/handles if elbows or wrists feel stressed