The Triceps Throne Pusher

Pressure Cascade · Mechanism

Take a seat on the Triceps Throne, because the Machine Triceps Extension is about to give the back of your arms a workout so focused that your triceps won't even notice the time passing — they'll be too busy screaming. This beginner exercise isolates your triceps on a machine with the kind of precision that makes a surgeon jealous, except the surgery is performed on your arm flab and the scalpel is made of iron.

You sit in the machine with your upper arms against the pad and your hands gripping the handles. You extend your elbows to push the handles away from you, straightening your arms and squeezing your triceps at the lockout like you're trying to push an invisible wall further away. Then you bend your elbows to return to the starting position, controlling the weight on the way down and feeling the stretch in your triceps as they lengthen under load. The machine keeps your upper arms pinned, which means there's no cheating — your triceps can't ask your shoulders or chest for help, and they can't use momentum to sneak the weight up. It's just them versus the weight, one on one, no tag-team partners allowed.

The machine triceps extension is perfect for building tricep size and definition, especially for beginners who want to build a foundation before moving on to freeweight exercises. After a few sets, your triceps will be so pumped that the back of your arms will have visible definition even when you're not flexing — which, let's be honest, you will be. You'll be flexing constantly. It's a condition. Sit down, push out, and let the Triceps Throne transform your arms from noodles to cables.