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Triceps presses on the triceps machine
The so-called tricep press or tricep extension can be incorporated into your training plan in various ways. In addition to tricep pressing with cables or tricep pressing with dumbbells, there is also the option of tricep pressing on a machine, which will be detailed in the following post. The tricep machine is often referred to as a dip machine since the motion is the same. If you prefer to use dip bars, you can find more information in a separate post about dips for the triceps. This exercise is particularly popular among beginners, as the machine allows for a straightforward execution.
Muscles Engaged in Tricep Pressing on the Machine During tricep pressing on the machine, the main focus is on the triceps (musculus triceps brachii). Additionally, the anconeus muscle (musculus anconaeus) is effectively worked. Various muscles act as supporting players in the execution, including the long radial wrist extensor (musculus extensor carpi radialis longus), the short radial wrist extensor (musculus extensor carpi radialis brevis), and the ulnar wrist extensor (musculus extensor carpi ulnaris).
Execution of Tricep Pressing on the Tricep Press Machine The execution of tricep pressing on the tricep press machine is straightforward. Nonetheless, the following section provides advice on the optimal body position and execution to maximize the full potential of this upper arm exercise.
Body position
The optimal body position depends on the tricep machine in your gym, as there are different devices to consider. The back remains straight with a slight arch in the lower back to protect your spine. The elbows are relatively fixed while gripping the handles of the tricep machine. The arms are positioned slightly in front of your body.
Movement execution
In the starting position, your arms are at the designated handles beside your body. The upper arms are slightly directed backward, and the forearms are bent, creating an approximate right angle between upper and lower arm. Then, you press the arms downward while exhaling. In the end position, the upper and lower arms are nearly in a straight line, only slightly bent. Subsequently, you slowly lower the weight, and your arms move back to the starting position while inhaling.
In this variation of the exercise, you initially hold both handles in the upper grip. Your upper arms are positioned on the pad, and your forearms point upward. While exhaling, you press both forearms downward until they are approximately horizontal to the ground. Then, while inhaling, you return to the starting position, with the upper arms remaining stationary.
Stressed muscles and common mistakes
The fitness exercise of triceps pressing on the machine is particularly well-suited for beginners. However, there are still some pitfalls that should be avoided.
✅ Weight fully lowered to the ground: When performing triceps pressing on the triceps machine, it is not advisable to lower the weight completely to the ground. Since the weight block is not visible next to you, it requires experience with the machine to assess the optimal range of motion.
✅ Elbows moving backward: During the execution of triceps pressing on the machine, the elbows should remain positioned at the sides and should not move backward or to the side.
✅ Arms are overextended: It is also not recommended to fully extend the arms, as this increases the risk of elbow injuries. A slight bend is the appropriate method for triceps pressing on the machine.
✅ Swinging from the upper body: The upper body should remain steady while performing triceps pressing on the machine. The movement should come exclusively from the arms.
Alternatives and similar exercises to triceps presses on the machine
In the following section, you will find several variations that serve as alternatives to machine-based triceps presses, effectively strengthening your triceps muscles. This ensures versatility in your triceps training.
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