Your triceps make up roughly two-thirds of your upper arm mass. If you want bigger arms, tricep development isn't optional—it's essential. And machines can be incredibly effective tools for building these muscles.
Let me explain how to use triceps machines for maximum growth.
Why Triceps Matter More Than You Think
Here's a reality check: many people obsess over biceps while neglecting triceps. But consider the anatomy:
• Triceps brachii: ~65% of upper arm mass
• Biceps brachii: ~35% of upper arm mass
If your arms aren't growing, there's a good chance your triceps are lagging. Adding an inch to your triceps has more visual impact than adding an inch to your biceps.
Types of Triceps Machines
Cable pushdown station: The most common triceps "machine." Adjustable cable with various attachments (rope, straight bar, V-bar). Set the pulley high and push down.
Tricep extension machine (seated): A dedicated machine where you sit and extend your arms against resistance. Some position arms at sides, others overhead.
Dip machine (assisted or weighted): Simulates the dip motion with machine assistance or added weight. Works triceps, chest, and shoulders.
Smith machine (for close-grip press): Not a "tricep machine" per se, but the fixed bar path makes close-grip pressing more tricep-focused.
Cable Pushdown: The Staple Tricep Exercise
If your gym has one cable station, you have everything you need for triceps:
Setup:
1. Attach your chosen handle (straight bar, V-bar, or rope)
2. Set pulley to highest position
3. Grip handle, pull down so elbows are at your sides
4. Stand with slight forward lean for stability
Execution:
1. Keeping elbows fixed at sides, extend arms downward
2. Squeeze triceps hard at full extension
3. Allow arms to bend back up under control
4. Stop when forearms are roughly parallel to ground
5. Don't let elbows drift forward or back—they stay pinned
Attachment differences:
• Straight bar: Allows heaviest weight, good for strength
• V-bar: Comfortable, similar to straight bar
• Rope: Allows hands to separate at bottom, enhanced peak contraction
Overhead Tricep Work: Don't Skip This
The long head of your triceps crosses the shoulder joint. To fully stretch and work it, you need overhead exercises.
Cable overhead extension:
1. Low pulley with rope attachment
2. Face away from machine, hands overhead
3. Start with elbows bent, hands behind head
4. Extend arms forward and up until straight
5. Control the return to stretched position
Machine overhead extension:
If your gym has a dedicated overhead tricep machine:
1. Adjust seat so handles are behind your head
2. Keep elbows pointed forward (not flaring)
3. Extend until arms are straight
4. Control the negative—don't let the weight drop
Proper Tricep Machine Technique
Regardless of which machine you use:
Elbow position is everything: Your elbows should stay fixed throughout pushdowns and extensions. The moment they start moving, your shoulders take over and triceps lose work.
Full range of motion: All the way down to full extension, all the way up to good stretch. Partial reps cheat yourself.
Control the negative: The lowering/returning phase is where significant muscle damage occurs. Don't just let the weight drop—resist it.
Squeeze at lockout: Unlike some exercises where lockout is bad, tricep exercises benefit from a full squeeze at extension. That's where the triceps are fully contracted.
Programming Machine Tricep Work
Volume recommendations:
• 8-12 direct sets per week for triceps
• Split across 2-3 sessions
• In addition to indirect work from pressing movements
Rep ranges:
• Pushdowns: 10-15 reps work well
• Extensions: 12-15 reps (lighter, protect elbows)
• Heavier work (8-10 reps) better suited to compound pressing
Sample tricep machine workout:
1. Cable pushdown (V-bar): 3 sets x 12
2. Overhead cable extension: 3 sets x 12
3. Rope pushdown (drop set): 1 set x failure, drop 2-3 times
Machine Tricep Work vs. Free Weights
Both have their place in a complete program:
Machines/cables excel at:
• Isolation—keeping focus on triceps
• Constant tension throughout movement
• Safe training to failure
• Drop sets and intensity techniques
Free weights excel at:
• Heavier loading (close-grip bench, dips)
• Overall strength development
• Compound movements that work multiple muscles
Best approach: Use compound free weight movements (close-grip bench, dips, overhead press) as your foundation. Use machine/cable work for isolation and finishing.
Common Tricep Machine Mistakes
Flaring elbows on pushdowns: If elbows move out to the sides, you're using shoulders. Keep them pinned at your sides.
Leaning too far forward: Some forward lean is fine, but if you're practically doing a standing pushdown at 45 degrees, you're using body weight, not triceps.
Too heavy: Ego weight on pushdowns leads to terrible form. If you can't keep elbows fixed and control the weight, it's too heavy.
Only doing pushdowns: Pushdowns are great but emphasize lateral head. Include overhead work for long head development and complete triceps.
Tricep Training Frequency
Triceps recover relatively quickly and are used in many pressing movements. Most people can train them directly 2-3 times per week:
• Push day 1: Heavy compound (close-grip bench) + pushdowns
• Push day 2: Overhead tricep work + rope pushdowns
If you're doing a lot of pressing volume, you may need less direct tricep work. If pressing volume is lower, you may need more. Adjust based on recovery and results.
The Bottom Line
Tricep machines—especially cable stations—are excellent tools for building the back of your arms. They provide constant tension, safe training to failure, and easy progressive overload.
Remember: triceps are two-thirds of your arm. If you want impressive arms, give them at least as much attention as your biceps. Use both pushdown variations (lateral head) and overhead work (long head) for complete development.