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Overview
The triceps machine is an excellent way to build your triceps muscles, both for those who are new to the gym and also for the experienced weight lifters. First-timers in the gym will find this as a great beginning triceps workout because proper form is easier to obtain on a machine. The weight can also be adjusted quickly and easily. This does not mean that the machine is only for beginners, as it can be a useful variation for experienced lifters as well.
Setup
First adjust the seat so that you can comfortably sit with your upper arms flat against the large pad in front of the seat. The back rest on many machines can also be adjusted forward and backwards. Once the seat is properly adjusted, sit down and place your arms on the pad and take each of the two grips into your hands with the palms facing toward each other.
Movement
Use your triceps muscles to force the grips forward and downward as your elbows straighten until your arms are in a fully extended position. Squeeze your arms for a moment at the peak of the contraction. Then, slowly bend your elbows and allow the grips to travel back along this path until they return to the starting position.
Tips From the Trainer
The triceps machine can be very useful at the end of a workout. Because this machine allows you to easily adjust the amount of weight, you can use this exercise to lighten the resistance and work your muscles past their exhaustion point. For example, if your triceps become fully exhausted at your 8th rep on your last set, you can take some weight off the stack and pump out a few more reps. This process can be repeated as many times as is necessary.
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