Lever Triceps Extension

• Muscle growth: 3–4 sets × 8–15 reps with 45–75 seconds rest
• Strength-focused isolation: 3–5 sets × 6–10 reps with 75–120 seconds rest
• Technique and control: 2–3 sets × 10–15 reps with slow tempo and moderate load
• Finisher / pump work: 2–3 sets × 12–20 reps with short rest and constant tension

Progression rule: Increase load only when you can complete all target reps with smooth control, stable elbows, and no bouncing at the bottom or lockout.

1. Adjust the machine: Set the seat so the handles line up comfortably with your hands and your elbows can move naturally through the machine’s path.
2. Sit tall: Place your back against the pad and plant your feet firmly on the floor.
3. Grip the handles: Use a secure grip while keeping the wrists as neutral as possible.
4. Position your arms: Start with elbows bent and upper arms fixed in place. They should not swing forward and backward during the rep.
5. Brace lightly: Tighten your core and keep your shoulders down to avoid shrugging or using body momentum.

Tip: Before starting your working set, do one light warm-up set to check machine alignment and elbow comfort.

1. Start from the bent-elbow position: Let the triceps stay loaded while keeping your chest up and upper arms steady.
2. Extend the elbows: Push the handles through the working range by straightening your arms under control.
3. Squeeze at the top: Reach near full extension without aggressively snapping into lockout.
4. Pause briefly: Hold the contraction for a moment to maximize triceps engagement.
5. Return slowly: Bend the elbows in a controlled eccentric phase until you reach a comfortable stretch at the bottom.
6. Repeat with strict form: Keep tension on the triceps and avoid turning the rep into a whole-body press.

• Keep upper arms still: The more the elbows drift, the less isolated the triceps become.
• Don’t slam lockout: Finish the rep strongly, but avoid snapping the elbows straight with force.
• Control the negative: A slow eccentric improves tension and usually produces a better hypertrophy stimulus.
• Avoid excessive weight: Too much load often turns the movement into a shortened, momentum-based rep.
• Keep wrists neutral: Overbending the wrists can create unnecessary strain and reduce force transfer.
• Use full working range: Partial reps can be useful later, but your base sets should emphasize controlled range of motion.
• Don’t shrug: Keep the shoulders down and relaxed so the triceps remain the main driver.

• Weightlifting Elbow Sleeves — helpful for warmth, joint comfort, and support during pressing and extension work
• Gym Lifting Gloves — improve grip comfort on machine handles and reduce palm irritation
• Weightlifting Wrist Wraps — useful if you want extra wrist stability during heavy machine arm work
• Microfiber Gym Towel — keeps hands and machine contact points dry for a more secure setup
• Workout Log Book — helps track load, reps, tempo, and progression over time

Tip: Accessories should improve comfort and consistency, but your results still depend most on good technique, progressive overload, and quality recovery.