Machine Triceps Extension — Muscles Worked & RPE Load Guide
Machine Triceps Extension targets Triceps Brachii as primary movers (1.0× set credit). Cam-matched resistance across sticking points.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Triceps Brachii | Primary (1.0× set) | 100% | 6–14 sets/wk (MRV 18) | 2–4x / week · Evidence |
Machine Triceps Extension Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Machine Triceps Extension using a worked 65.0 kg reference 1RM (Machine) rounded to 5 kg machine increments. Mechanics: Externally braced cam track; resistance curve: Cam-matched resistance across sticking points.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (85%) | 0 kg (85%) | 0 kg (85%) | 0 kg (85%) | 0 kg (77%) |
| 5 reps | 0 kg (77%) | 0 kg (77%) | 0 kg (77%) | 0 kg (77%) | 0 kg (77%) |
| 8 reps | 0 kg (77%) | 0 kg (69%) | 0 kg (69%) | 0 kg (69%) | 0 kg (69%) |
| 10 reps | 0 kg (69%) | 0 kg (69%) | 0 kg (69%) | 0 kg (69%) | 0 kg (62%) |
| 12 reps | 0 kg (69%) | 0 kg (62%) | 0 kg (62%) | 0 kg (62%) | 0 kg (62%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Machine Triceps Extension volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. | Maeo (2023) · European journal of sport science | PubMed 35819335 ↗ |
| Less time, same gains: Comparison of superset vs. traditional set training on muscular adaptations | Burke (2025) · doi.org | DOI ↗ |
| Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets. | Farias (2017) · Journal of strength and conditioning research | PubMed 27669189 ↗ |