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TRX Tricep Press
TRX suspension exercise targeting triceps for upper body strength and stability; adjustable body angle scales difficulty for various fitness levels.
About Exercise
Equipment
Body Weight, Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Chest, Forearms, Abs
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
Chest
4/10Mid Chest
Forearms
4/10Flexors
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps to mid-length so handles hang at chest height. Face away from anchor point, grasp handles with overhand grip, extend arms forward at shoulder height, and walk feet back to form a plank position with body straight from head to heels.
- Engage core and squeeze glutes to maintain plank.
- Inhale and bend elbows to lower body forward, keeping elbows pointing down and close to body.
- Lower until hands reach near forehead with triceps stretched.
- Exhale and extend elbows to press body back to start.
- Squeeze triceps at full extension.
- Repeat while controlling movement.
Coaching Tips
Form Cues
- Elbows stay close to body
- Maintain straight plank line
- Squeeze triceps to press
- Control the descent
- Engage core fully
Breathing
Inhale during the lowering phase, exhale as you press back up, and brace core throughout.
Tempo
3-1-1
Range of Motion
Lower body until elbows form 90 degrees or hands near forehead; fully extend arms at top without locking elbows.
Safety
Safety Notes
- Secure anchor point to support full body weight
- Inspect straps for wear before use
- Avoid if acute elbow or shoulder pain present
- Start with easier angle if beginner
- Keep straps from rubbing arms
Spotting
No spotter required; exercise is self-supported with bodyweight. Use progressions like kneeling for safety if needed.
Common Mistakes
- Flaring elbows out
- Allowing hips to sag
- Rushing the eccentric phase
- Incomplete range of motion
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Recent wrist injury
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Wrist extension for grip
Build Up First
- Proficiency in plank position
- Basic understanding of elbow extension
Also known as
TRX Tricep Extension, Suspension Trainer Tricep Press, TRX Skull Crusher
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