What Are the Best Tricep Machines for Building Muscle？

What Are the Best Tricep Machines for Building Muscle？

If you want strong, impressive arms, you need to work on both your biceps and triceps. The triceps actually make up most of your arm’s size, so building them will give your arms a bigger and stronger look. But triceps aren’t just about looks—they play an important role in arm strength and movement.

In this article, we’ll share the 5 best triceps machines for training and a simple workout plan to help you reach your stronger arm goals.

1. Smith Machine

1）Benefit

Smith machine is a great machine for triceps exercise, especially for beginners and heavy lifting. Its fixed track adds safety and stability, making it easier to focus on your workout. It’s also excellent for exercises like narrow press, which effectively excite your triceps. Also, Smith machine has versatility and a space-saving design, it is a smart choice for gym owners looking to maximize equipment space use.

2）How to use the Smith Machine Assist Machine to Exercise triceps？

Place a flat bench below the Smith machine and adjust the height of the barbell according to the length of your arms so that you can reach the barbell when you sit down and extend your arms.

Keep your feet stable and hold the barbell with your palms forward and your elbows close to your sides.

Slowly lower the barbell to chin level, then press the barbell back into the starting position with your shoulders.

3）Tips:

Maintain stability: keep the core tight during the movement and avoid body wobble.

Control speed: lower the barbell slowly and steadily to maximize triceps stimulation.

Elbow Position: Keep your elbows close to your body at all times, don’t extend them.

Appropriate weight: Choose the correct weight for you to ensure the movement is standardized.

Avoid locking out your joints: Protect your joints by not pushing the barbell completely straight up.

Breathing control: Exhale when you push up and inhale when you lower down. Keeping a rhythm in your breathing will help you move smoothly.

2. Pull Up Assist Machine

1）Benefit

The Pull-up Assist Machine’s double-bar exercise arm flexion movement can directly stimulate the triceps muscle to effectively improve the training effect.

In addition, the double-bar arm flexion can be assisted by weights to increase the body weight, such as sandbags, weights plate, etc., but also through the machine’s weights to reduce the strength of the weight plate.

2）How to use the Pull Up Assist Machine to Exercise triceps？

Proper warm-up effectively activates the muscles, minimizing the risk of strains.

Adjust the spacing of the narrower parallel bars as needed.
Maintain a slight forward lean with wrists aligned, ensuring they remain straight. Avoid

excessive forward leaning to decrease strain on the pectoral muscles.

3) Tips:

Pay attention to your posture. Keep your body slightly forward, wrists straight, and elbows close to your sides.

3. Flat Bench

1）Benefit

All you need for this exercise is a flat bench or similar support—no fancy equipment required—making it perfect for the gym, at home, or wherever space is limited. Plus, you can easily tweak the intensity by changing your foot position or adding weights.

2）How to use the Flat Bench to Exercise triceps？

Stand with your feet apart and knees slightly bent. Place your hands on the bench behind you, shoulder-width or slightly wider, keeping your back straight.

Lower your body by bending your elbows, keeping them pointed backward, and inhale as you go down until your upper arms are parallel to your forearms.

Push yourself back up using the strength of your arms while exhaling.

3) Tips:

Make sure to keep your back nice and straight, move with smooth control, and let your elbows point back naturally.

Avoid dipping too low to protect your shoulders, and focus on steady, controlled breathing—this way, you’ll work your triceps safely and effectively.

4. Flat Bench with Dumbbell and Barbell

1）Benefit

The flat bench is great for triceps workouts because it’s stable and well-designed. The vertical front leg helps prevent tripping, and the cushions, made from molded foam, are both comfortable and durable.

Plus, the sleek oval tubing gives it a premium feel, making your workouts smoother and safer whether you’re using dumbbells or barbells.

2）How to use the Flat Bench with Dumbbell and Barbell to Exercise triceps？

With Dumbbells:

You can do triceps kickbacks using a motion similar to rowing but more controlled. Put one hand on the bench for support and hold a dumbbell in the other. Keep your upper arm still and extend your arm straight back until it’s aligned with your body.

With a Barbell:

Barbell Triceps Extension: Lie down on the bench and hold the barbell with a shoulder-width grip. Lower the barbell behind your head by bending your elbows, then straighten your arms to bring it back up.

Narrow-Grip Barbell Press: Use a narrow grip on the barbell while lying on the bench. Lower the barbell toward your chest by bending your elbows, then press it back up to target the triceps.

3) Tips:

Keep your back straight and core tight so you don’t strain anything.

Make sure your elbows stay close to your sides to focus the work on your triceps.

Remember to breathe—inhale as you lower the weight and exhale as you lift.

Don’t go too far with the motion; stop when you feel a good stretch without overextending.

Start with lighter weights to get the form right, then gradually increase as you get stronger.

5. Decline Bench

1) Benefit

The decline knee arm flexion and extension is a classic and highly effective exercise for isolating the triceps.

Using an adjustable decline bench, such as the Olympic Flat Bench, enhances the experience with its user-friendly and space-efficient design.

Features like rubber grips prevent slipping, protect flooring, and ensure stability, making the workout more efficient and comfortable.

2) How to use the decline bench to Exercise triceps？

Secure your legs on a decline bench and lie back slowly, positioning your body comfortably.

Grip the Bar: With a narrow grip, lift the bar from the rack. Lock your arms, keep your elbows tucked in, and hold the bar so it hangs above your body with your arms perpendicular to the floor. This is your starting position.

Perform the Motion: Keep your upper arms stationary and lower the bar in a controlled semi-circular motion until it gently touches your forehead. Engage your triceps to push the bar back to the starting position.

3) Tips

Proper Setup: Adjust the decline bench to a comfortable angle and ensure your legs are securely fixed to maintain stability.

Elbow Control: Keep your elbows tucked in and avoid flaring them out to focus on the triceps and avoid strain.

Slow and Controlled Movement: Lower the bar slowly to protect your joints and prevent accidental impact on your forehead.

Breathing: Inhale as you lower the bar and exhale as you push it back to the starting position.

Weight Management: Start with a lighter weight until you master the form, then gradually increase to build strength.

6. RFQ:

1) Question: How can I safely perform triceps exercises using the Smith machine?

The Smith machine is great for beginners because its fixed track gives you extra stability. Just make sure your feet are steady and keep your elbows close to your sides when doing exercises like the narrow press.

2) Question: How can I make triceps exercises harder on the tricep flexion and extension Assist Machine?

You can make it more challenging by adjusting the parallel bars or adding some weights to either increase or reduce the load on your triceps.

3) Question: Why should I use a flat bench for triceps exercises at home or at the gym?

The flat bench is super versatile and doesn’t need fancy equipment. You can use it anywhere, and you can adjust the intensity by changing your foot position or adding weights.

4) Question: How do dumbbells and barbells on a flat bench help build triceps strength?

Using dumbbells or a barbell on a flat bench lets you do different movements, like kickbacks or extensions, which really target your triceps and help you build muscle.

5) Question: Why is the decline bench better for isolating triceps than other benches?

The decline bench puts you at an angle that focuses more on your triceps, especially for exercises like the triceps extension, which helps avoid stressing other muscles.