TRX Triceps Extension: how to do it right
In short: Suspended elbow extension on the TRX, targeting the triceps loaded in the lengthened position (arms overhead).
How to do it, step by step
- 1Adjust the straps, stand facing the anchor points, arms straight, body braced and leaning forward.
- 2Bend the elbows, bringing your hands toward your forehead or behind your head, elbows fixed and high.
- 3Go for the full range, let the triceps stretch without letting the elbows flare out.
- 4Come back by pushing, a firm elbow extension without a harsh lockout.
- 5Control the lengthening phase over 2 to 3 seconds, no bounce at the bottom.
The mistake to avoid
Don't move your elbows forward: only your forearms should unfold.
Other common mistakes
- Elbows flaring out or dropping: keep them high and tight to isolate the triceps.
- Bouncing in the bottom position to restart: that is where the muscle works, brake and hold tension instead of bouncing.
- Range shortened out of fear of the stretch: go all the way down, stretch under load is the goal.
- Hips swaying and legs pushing: keep your bracing strict, only the elbows move.
Muscles worked
- Main:
- Triceps
The triceps brachii is the single prime mover, with a focus on the long head, heavily recruited because it crosses the shoulder and is pre-stretched with your arms straight out in front. The lateral and medial heads assist the elbow extension. The shoulders and your bracing stabilize, but don't produce driving force.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Skull Crusher ›
- Seated EZ-Bar Overhead Extension ›
- Standing Dumbbell Overhead Triceps Extension ›
- Two-Hand Overhead Dumbbell Extension ›
- Overhead Rope Triceps Extension ›
Frequently asked questions
How do I perform the movement correctly?
Stand facing the anchor points, arms straight, body braced and leaning forward. Bend the elbows, bringing your hands toward your forehead or behind your head, elbows high and tight and not moving from their spot. Come back by pushing, a firm extension without a harsh lockout. Only the elbows work, the rest of the body is a plank.
How far down do I go?
Go for maximum range, hands to your forehead then behind your head if your shoulder allows it, without letting the elbows flare out or drop. Stretch under load is precisely the goal of this exercise: cutting the descent short out of fear removes the main stimulus.
Where should I feel the pull?
You should feel the back of your arm, especially the long head of the triceps running up toward the shoulder, with a strong stretch in the bottom position. If you mostly feel the front of your shoulder, your elbows are flaring or dropping: bring them back up and tighten them.
How fast should I do the reps?
Brake the phase where the triceps lengthens over 2 to 3 seconds, then push firmly. No bounce in the bottom position: that is exactly where the muscle takes the most, if you bounce you throw away the whole benefit of the exercise.