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TRX Kneeling Tricep Press
TRX Kneeling Tricep Press is a bodyweight exercise using suspension straps to target the triceps through elbow extension in a kneeling position, building arm strength while engaging the core for stability.
About Exercise
Equipment
Body Weight, Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Abs, Forearms, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
5/10Anterior Delts
Abs
4/10Rectus Abdominis
Forearms
3/10Flexors
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps to head height when kneeling. Kneel facing away from anchor, grip handles with overhand grip, extend arms forward at shoulder height, body straight from head to knees.
- Inhale and bend elbows to lower body forward, keeping elbows tucked.
- Lower until elbows are at 90 degrees and triceps stretch.
- Exhale and extend arms to push body back to start.
- Maintain straight body line throughout.
- Keep core and glutes engaged.
Coaching Tips
Form Cues
- Elbows tucked close
- Core tight
- Body straight plank
- Drive through triceps
- Controlled lean
Breathing
Inhale during lowering phase, exhale forcefully during the push back up while bracing core.
Tempo
3-1-1
Range of Motion
Extend arms fully at top; lower until elbows form 90-degree angle with full triceps stretch, without sagging hips.
Safety
Safety Notes
- Avoid if acute elbow or shoulder pain
- Do not sag spine; stop if form breaks
- Use mat for knee protection
- Adjust angle if too challenging
Spotting
No spotter needed; use self-limiting bodyweight setup with controlled angle.
Common Mistakes
- Flaring elbows out
- Sagging hips or back
- Incomplete extension
- Gripping too tightly causing fatigue
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Lower back instability
Flexibility Needed
- Shoulder flexion to 150 degrees
- Wrist extension comfort
Build Up First
- Basic plank hold
- Familiarity with TRX straps
Also known as
TRX Kneeling Triceps Extension, Kneeling TRX Skull Crusher, TRX Tricep Push
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