When it comes to the arm muscles, the front biceps usually get all the attention. They are the glamorous muscles that are displayed in the classic “show me your muscles” pose, but the triceps make up most of the size of your upper arm. These are located in the back of the arms and are the secondary muscles involved in push-ups, bench presses, and other pressing movements. You can isolate the triceps with free weights or by using different machines at the gym.
Best gym machines for triceps
Triceps pushdown
This is a staple in most gyms and an effective way to work your triceps. It’s basically a cable attached to a weight stack, with a straight, short handle or rope attached to the cable at the top.
Grab the grip or rope with an overhead grip and pull down to about chest level. Keep your elbows bent and close to your body. Slowly stretch your arms, moving the handle down to your upper thigh area while flexing your triceps. Bend your arms back to the starting position and repeat.
Corded extensions
Cable extensions can be performed on the same machine as the triceps pushdown. Use the rope attachment on the lower cable of the machine. Turn and face away from the machine and ask a training partner to hand you the rope. Reach back and hold the ends of the rope behind your head with your palms facing each other. Start with your elbows bent and keep them close to your head, pointing toward the ceiling. Keeping your upper arms still, extend your elbows and pull the rope grips toward the ceiling. Pause for a count of two at the top of the pull, slowly return to starting position to repeat.
Fund machine
The dip machine is basically the same as doing a normal bottom, only the machine’s grips move instead of your body. Sit in the seat facing outward and place your feet flat on the floor. Check that the grips are just below the armpits, and if they are not, adjust the seat height. Grab them and start with your arms bent 90 degrees. Press the handles down, flexing the triceps at the bottom, and then allow the handles to come back up.
Hammer Extension Machine
The hammer extension machine resembles a preacher curl machine, but the movement is reversed so that you move away instead of pulling in. Adjust the seat height so that the edge of the padded armrest is just below your armpit. Sit on the seat and place the back of your arms on the pad. Grab the handles and stretch your arms down, flexing your triceps.
