Thread: Does a tricep extension machine hit all 3 heads?

I'm currently just doing one exercise for triceps using a Life Fitness tricep extension machine. I'm unable at this time to post links (as I just registered) but it's the machine where you are seated at an angle like a scott curl bench slighty bent forward, elbows in front of you, grabbing 2 handle bars at chin level with a neutral grip and then extending your arms fully forward-down.

I find it works pretty well and not bothering my elbows one bit, however does it hit all three heads of the triceps or should I add another exercise in order to work the whole triceps?

I've got access to a hammer strength dip machine but I don't know if that's just more of the same or if it will complement the first exercise.

Thanks guys.

Nice video on triceps anatomy:



Thus the medial and lateral heads will fully engage with any elbow extension movement. The long head will also contribute heavily with any elbow extension movement. As the long head also contributes to shoulder extension and shoulder adduction, the long head can be placed at a greater stretch with movements that start with your upper arm above our head (as this places the shoulder in flexion and abduction, degree). There is some research indicating training muscles in the more stretched position leads to greater hypertrophy. Doing tricep movements where your arm finishes behind but directly next to your body will maximally engage the long head in its shoulder extension and shoulder adduction functions.

So if you want to fully hit the long head from all angles doing an overhead tricep extension and also doing a tricep pushdown of sorts where your arm ends behind your body (generally with one arm at a time or two arms using a dual-rope set-up) is the way to go. Whether this will make any significant difference in the long run is debatable. If doing one exercise only as you are fits much better in your program I think you can still make great progress with it alone.