How To Use A Triceps Press Machine: Tips, Technique, Correct Form, Benefits And Common Mistakes

Build huge triceps with the tricep press machine. (Image via unsplash/Jonathan Fornander)
Build huge triceps with the tricep press machine. (Image via unsplash/Jonathan Fornander)

The triceps press machine is a great way to build and strengthen your triceps. The machine allows you to perform multiple exercises to target different areas of the muscle group and make sure that they get the right amount of work.

In this article, we'll discuss how to use this piece of equipment correctly so that you get the most out of your tricep workout.

How To Use A Tricep Press Machine


If you're looking for a way to target your triceps, the tricep press machine is a great option. This strength training tool allows you to perform exercises that build up your triceps in no time.

The key is using the machine correctly and safely. That way, it can help build muscle without putting undue pressure on your joints or causing injury. Here are some tips to keep in mind while working out on this piece of equipment:

  • Always choose an appropriate weight level so that you don't strain yourself doing too much resistance in one set. It may take some trial and error before you find the right amount of resistance for your fitness level; if something feels too light, look to increase it by adding more weight. Conversely, if something feels too heavy or difficult to complete all reps with proper form, lower down by taking off some weight till it feels easier again.
  • Make sure your body is at a 90-degree angle with the machine. That'll help you avoid injury and help keep your form correct throughout the exercise. Keep your back straight, as that will prevent you from getting fatigued or injured.


The triceps press machine is a simple device that can help you build and strengthen the muscles in your triceps. It's typically used to perform single-arm exercises, but it can also be used by both arms at once.

To use this machine, simply sit down, and place your feet so they are flat on the floor (or on an optional step), with knees bent at 90 degrees. Your back should be straight, with shoulders relaxed and hands holding onto handles or grips for support.

Correct Form

Correctly using the triceps press machine is easy, but it can be tricky to get right. The key points are as follows:

  • Keep your back straight, and pull through your shoulder blades to straighten your spine.
  • Keep your elbows close to your body for the entire movement. Your forearms should be perpendicular to the floor throughout the exercise, which means you'll need to keep them bent at 90 degrees during both phases of this movement (eccentric and concentric). That will help ensure you don't overextend or hyper-extend when performing this exercise, as either movement places unnecessary stress on ligaments and joints in both shoulders and elbows.
  • Maintain a neutral grip throughout this movement — with palms facing forward—and avoid turning over wrists or resting them on pads. Doing so could injure tendons or other structures in wrist bones, as they're not designed for holding weighty objects like dumbbells placed across fingers.



There are many benefits to using the triceps press machine. First, it can help you build and strengthen your triceps. This is an essential muscle group that helps with your balance and coordination, as well as overall upper body strength.

The triceps press machine can also improve your overall fitness by increasing muscle mass and improving your metabolism. In turn, that'll lead to better overall health with fewer risks of injury or illness due to a lack of exercise or improper dieting practices.

Common Mistakes

There are a few common mistakes that people make when using the triceps press machine. If you’re unfamiliar with the machine, here are some pointers to help you get a feel for how to use it correctly:

  • Don't hold your breath while lifting the weight. That can cause strain on your back, chest and neck muscles.
  • Don't use your momentum to lift or lower the weight; do it slowly and deliberately instead.
  • Don't use too heavy weight; if you struggle with the form at first, start light till you get accustomed to using this machine.
  • Also don't use too light weight. If it's too easy for you, increase the amount of resistance provided by increasing either how much weight is being lifted or by placing more pressure on your body by pushing down harder on top of each rep (that will allow for more stimulation).


The triceps press machine is a great way to build and strengthen your triceps. It’s an invaluable tool that can help you reach your fitness goals, whether those are increasing muscle mass or improving overall strength.

By using the right technique, form and correct equipment for your body type, you’ll be able to achieve all these things and build the triceps of your dreams.

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Edited by Bhargav
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