The seated tricep press machine guides your arms along a fixed path so you can load the triceps safely without having to balance. It is an easy exercise for beginners to learn, and a useful finisher after heavier free-weight pressing.
Be one of the first to rate this exercise
How effective is this exercise for you?
3
Sets
12
Reps
Machine
Equipment
5.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Triceps
📋 How To Perform Tricep Machine Press
1
Sit in the machine with your back flat against the pad, grips at chest height.
2
Push the handles forward/down until your arms are fully extended.
3
Squeeze the triceps hard at the lockout.
4
Return slowly to the starting position without letting the weight stack slam.
5
Keep your elbows tucked in, following the machine's natural path.
💡 Benefits of Tricep Machine Press
Allows heavy, controlled work on the triceps with very little risk, and makes it easy to train close to failure without a spotter. The fixed path also reduces the chance of cheating with the shoulders.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 15 reps, adjusting the seat so the elbows line up with the machine pivot. Rest 60 to 90 seconds between sets and add weight when you can finish all sets with a pause at lockout.
⚠️ Common Mistakes to Avoid
Setting the seat too high or low so the arms strain
Letting the shoulders shrug forward during the press
Bouncing out of the bottom of the rep
✅ Pro Tips
Adjust the seat so the elbows line up with the machine pivot before every session
Press smoothly and pause when the arms are fully extended
🛡️ Safety Notes
A very safe machine exercise. Adjust the seat and handles before every set so the machine path matches your arm length and avoids shoulder strain.
🔁 Progressions & Regressions
Make it harderslow the lowering phase to three seconds or perform it one arm at a time.
