Tricep machine exercises
By Ossian Hempel ·
The GainsLog exercise library has 43 exercises that target your triceps on a machine, a cable station or a Smith machine. 8 of them are used in the app's programs or suggested by its Program Builder.
- Exercises
- 43
- Machine, cable, Smith
- 5 · 33 · 5
- In GainsLog programs
- 8
- Balanced weekly sets, default profile
- 5 to 12
Elbow extension
The elbow straightens. 43 exercises.
| Exercise | Equipment | Type | Notes |
|---|---|---|---|
| Machine JM PressMachine · Compound · In GainsLog programs | Machine | Compound | In GainsLog programs |
| Bent Over Rope Tricep ExtensionCable · Isolation · In GainsLog programs | Cable | Isolation | In GainsLog programs |
| Cable Tricep PushdownCable · Isolation · In GainsLog programs, Shortened bias | Cable | Isolation | In GainsLog programs, Shortened bias |
| Poliquin Cable Tricep PushdownCable · Isolation · In GainsLog programs, Incline | Cable | Isolation | In GainsLog programs, Incline |
| Poliquin Rope Tricep PushdownCable · Isolation · In GainsLog programs, Incline | Cable | Isolation | In GainsLog programs, Incline |
| Rope Overhead ExtensionCable · Isolation · In GainsLog programs, Lengthened bias | Cable | Isolation | In GainsLog programs, Lengthened bias |
| Rope Tricep PushdownCable · Isolation · In GainsLog programs, Shortened bias | Cable | Isolation | In GainsLog programs, Shortened bias |
| Smith JM PressSmith machine · Compound · In GainsLog programs | Smith machine | Compound | In GainsLog programs |
| Assisted DipMachine · Compound | Machine | Compound | |
| Machine DipMachine · Compound | Machine | Compound | |
| Machine Tricep ExtensionMachine · Isolation | Machine | Isolation | |
| Plate Loaded DipMachine · Compound | Machine | Compound | |
| Back Supported Cable Tricep PushdownCable · Isolation · Shortened bias | Cable | Isolation | Shortened bias |
| Back Supported Rope Tricep PushdownCable · Isolation · Shortened bias | Cable | Isolation | Shortened bias |
| Back Supported V-Bar Tricep PushdownCable · Isolation · Shortened bias | Cable | Isolation | Shortened bias |
| Back Supported Vulken Tricep PushdownCable · Isolation · Shortened bias | Cable | Isolation | Shortened bias |
| Bent Over V-Bar Tricep ExtensionCable · Isolation | Cable | Isolation | |
| Bent Over Vulken Tricep ExtensionCable · Isolation | Cable | Isolation | |
| Cable Cross Body Tricep ExtensionCable · Isolation | Cable | Isolation | |
| Cable Overhead ExtensionCable · Isolation · Lengthened bias | Cable | Isolation | Lengthened bias |
| Cable Tricep KickbackCable · Isolation | Cable | Isolation | |
| Carter ExtensionCable · Isolation | Cable | Isolation | |
| Elbow Supported Cable Tricep PushdownCable · Isolation · Shortened bias | Cable | Isolation | Shortened bias |
| Elbow Supported Rope Tricep PushdownCable · Isolation · Shortened bias | Cable | Isolation | Shortened bias |
| Elbow Supported V-Bar Tricep PushdownCable · Isolation · Shortened bias | Cable | Isolation | Shortened bias |
| Elbow Supported Vulken Tricep PushdownCable · Isolation · Shortened bias | Cable | Isolation | Shortened bias |
| Katana Cable Triceps ExtensionCable · Isolation | Cable | Isolation | |
| Poliquin V-Bar Tricep PushdownCable · Isolation · Incline | Cable | Isolation | Incline |
| Poliquin Vulken Tricep PushdownCable · Isolation · Incline | Cable | Isolation | Incline |
| Single Arm Cable Overhead ExtensionCable · Isolation · Lengthened bias | Cable | Isolation | Lengthened bias |
| Single Arm Cable Tricep PushdownCable · Isolation · Shortened bias | Cable | Isolation | Shortened bias |
| Single Arm Cuffed Overhead ExtensionCable · Isolation · Lengthened bias | Cable | Isolation | Lengthened bias |
| Single Arm Cuffed Tricep PushdownCable · Isolation · Shortened bias | Cable | Isolation | Shortened bias |
| Single Arm Elbow Supported Rope Tricep PushdownCable · Isolation · Shortened bias | Cable | Isolation | Shortened bias |
| Single Arm Elbow Supported Vulken Tricep PushdownCable · Isolation · Shortened bias | Cable | Isolation | Shortened bias |
| V-Bar Overhead ExtensionCable · Isolation · Lengthened bias | Cable | Isolation | Lengthened bias |
| V-Bar Tricep PushdownCable · Isolation · Shortened bias | Cable | Isolation | Shortened bias |
| Vulken Overhead ExtensionCable · Isolation · Lengthened bias | Cable | Isolation | Lengthened bias |
| Vulken Tricep PushdownCable · Isolation · Shortened bias | Cable | Isolation | Shortened bias |
| Incline Smith SkullcrusherSmith machine · Isolation · Incline | Smith machine | Isolation | Incline |
| Low Incline Smith SkullcrusherSmith machine · Isolation · Incline | Smith machine | Isolation | Incline |
| Smith Close Grip Bench PressSmith machine · Compound | Smith machine | Compound | |
| Smith SkullcrusherSmith machine · Isolation | Smith machine | Isolation |
Log your tricep machine work in GainsLog
Every exercise on this page is in the app. Log the weight, reps and reps in reserve, and GainsLog sets the next session's weight and rep targets from them.
In GainsLog programs means the app uses the exercise in its ready-made programs or workout templates, or suggests it in the Program Builder.
Lengthened bias means the exercise loads your triceps hardest where it is stretched. Shortened bias means it loads it hardest where it is fully contracted.
How many sets of triceps a week?
GainsLog Premium's program builder rates a program against a weekly range of working sets for each muscle. On the default profile the range for your triceps is 5 to 12 sets a week at a balanced priority and 10 to 15 when you make it a focus. It recommends no more than 5 sets for one muscle in a single workout.
On the female profile the balanced range is 2 to 12.
A set counts toward the exercise's target muscle only. In a program, every set of an exercise on this page counts toward the triceps range, whatever the equipment.
| Priority | Default profile | Female profile |
|---|---|---|
| Focus | 10 to 15 | 10 to 15 |
| Balanced | 5 to 12 | 2 to 12 |
| Deprioritized | 1 to 5 | 1 to 2 |
Rate your program's weekly sets in GainsLog
GainsLog Premium's program builder rates your program against these set ranges for every muscle.
FAQ
- Which tricep machine exercises does GainsLog use in its programs?
- Machine JM Press, Bent Over Rope Tricep Extension, Cable Tricep Pushdown, Poliquin Cable Tricep Pushdown, Poliquin Rope Tricep Pushdown, Rope Overhead Extension, Rope Tricep Pushdown, and Smith JM Press. They are the tricep exercises on a machine, cable or Smith machine that the app uses in its ready-made programs or workout templates, or suggests in the Program Builder.
- How many sets of tricep exercises should I do a week?
- GainsLog Premium's program builder rates a program against 5 to 12 working sets a week for your triceps at a balanced priority on the default profile, and 10 to 15 when it is a focus. It recommends no more than 5 in one workout. Sets on machines, cables and free weights all count toward the same total. On the female profile the balanced range is 2 to 12.
- Which tricep machine exercises are compound?
- The GainsLog library tags 6 of the 43 as compound lifts, for example Machine JM Press, Smith JM Press, Assisted Dip, and Machine Dip. The other 37 are isolation exercises.