Lever Triceps Extension (Version 2)
- Zielmuskel
- Triceps Brachii
- Equipment
- Leverage machine
- Körperregion
- Upper Arms
- Typ
- Strength
The Lever Triceps Extension (Version 2) is a machine-based upper-arm strength exercise that isolates the triceps brachii through a controlled pushing motion on a leverage machine. The fixed movement path stabilizes the shoulder and elbow, letting you focus entirely on extending the forearm against resistance. It is well suited for building triceps size and strength with reduced joint stress.
Lever Triceps Extension (Version 2): So führst du sie aus
- 1Adjust the seat height so that your upper arms rest comfortably against the arm pad and your elbows align with the machine's pivot point.
- 2Sit upright with your back flat against the pad and your feet planted firmly on the floor.
- 3Grip the handles with an overhand or neutral grip, keeping your wrists straight and your elbows at approximately 90 degrees at the start position.
- 4Brace your core and press your upper arms firmly into the arm pad to stabilize your shoulders throughout the set.
- 5Push the handles downward by extending your elbows, contracting your triceps until your arms are fully straight but not locked out.
- 6Pause briefly at full extension and squeeze the triceps.
- 7Return the handles slowly and under control to the starting position, allowing your elbows to flex back to roughly 90 degrees.
- 8Repeat for the desired number of reps, maintaining stable upper arms and a neutral spine throughout.
Technik-Tipps
- Keep your upper arms pressed against the pad from start to finish — letting them lift shifts stress away from the triceps and onto the shoulders.
- Move through the full range of motion on every rep rather than shortening the path to use more weight.
- Exhale during the extension phase and inhale as you return the handles to the start position.
- Control the eccentric (return) phase with a 2–3 second tempo to maximize muscle tension and reduce joint strain.
- Select a weight that allows complete lockout on each rep without your torso rocking forward.
Häufige Fehler
- Letting the elbows flare outward during the push, which reduces triceps activation and places unnecessary stress on the elbow joints.
- Allowing the upper arms to rise off the pad as fatigue sets in, which recruits the shoulders and chest and reduces isolation of the triceps.
- Using too much weight and shortening the range of motion, which limits muscle development and increases the risk of elbow strain.
- Locking out the elbows with a hard snap at the bottom, which transfers load to the joint rather than keeping it on the muscle.
- Rushing through reps with momentum, which bypasses the triceps and diminishes the training stimulus.
Häufig gestellte Fragen
What muscles does the Lever Triceps Extension (Version 2) work?
It targets the triceps brachii — the three-headed muscle on the back of the upper arm responsible for elbow extension — as the primary mover.
How is this different from a cable or free-weight triceps extension?
The leverage machine guides the movement along a fixed path, stabilizing the shoulder and elbow so you can focus purely on extending the forearm. This reduces the balance and stabilization demand compared to cables or dumbbells.
Is the leverage machine triceps extension good for beginners?
Yes. The fixed path and adjustable resistance make it easy to learn the elbow extension movement pattern with proper form before progressing to free-weight variations.
How many sets and reps should I do?
For hypertrophy, 3–4 sets of 10–15 reps with a controlled tempo is effective. For strength, 3–5 sets of 6–8 heavier reps work well, provided you maintain full range of motion.
Can this exercise help with elbow pain from other pressing movements?
The machine's guided path can reduce joint stress compared to free-weight alternatives, but if you have existing elbow pain you should consult a qualified professional before performing any triceps extension exercise.
