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Triceps

TRX Tricep Extension

The TRX Tricep Extension is a strength exercise with a TRX for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 35%, triceps (lateral head) 26% and triceps (medial head) 20%.

Level: IntermediateEquipment: TRXSingle-joint (isolation)

How to do it

  1. Adjust the suspension straps to mid length and face away from the anchor, holding one handle in each hand.
  2. Walk your feet back and lean forward into a straight plank, arms straight in front of your head, palms down.
  3. Bend the elbows so your hands come toward your forehead and your body lowers forward.
  4. Stop when your hands are just above your head and the elbows are fully bent.
  5. Straighten the elbows to push your body back to the straight-arm lean.

Tips

  • Move the feet back for more load, forward for less.
  • Keep the elbows pointing forward and the body rigid from head to heels.

Common mistakes

  • Letting the hips sag or pike.
  • Letting the elbows spread wide as you lower.

Muscles worked by the TRX Tricep Extension

  • Triceps (long head) Primary35%
  • Triceps (lateral head) Primary26%
  • Triceps (medial head) Secondary20%
  • Upper abs Stabilizer6%
  • Forearm flexors Stabilizer4%
  • Rear delts Stabilizer3%
  • Rotator cuff Stabilizer3%
  • Serratus anterior Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Leaning into a bar or straps, body weight as load. Lowering the weight to the head with the shoulder flexed near 90 degrees trains all three heads with the long head partly lengthened, between a pushdown and an overhead extension.

TRX Tricep Extension alternatives

Different equipment

Easier

No equipment

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the TRX Tricep Extension work?

Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.

Is the TRX Tricep Extension good for beginners?

The TRX Tricep Extension is rated intermediate. If you are new, learn the Cable Rope Skull Crusher first and build up from there.

What is a good alternative to the TRX Tricep Extension?

For example the Bodyweight Skull Crusher, Cable Rope Skull Crusher and Cable Skull Crusher. They train mostly the same muscles, some with different equipment.

How do you make the TRX Tricep Extension harder?

Add weight or reps, or move on to the California Press.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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