How do I make TRX triceps extensions harder or easier?

Adjust your body angle by moving your feet closer to or further from the anchor point. Walking your feet forward increases the load by placing more of your bodyweight on the straps, while stepping back reduces resistance.

Should my body stay rigid during TRX triceps extensions?

Yes, maintain a plank-like position with your core engaged and body in a straight line throughout the movement. This ensures the triceps do the work and prevents compensatory movement from the hips or lower back.

Where should my elbows point during the exercise?

Keep your elbows pointed forward and as close together as comfortable throughout the entire range of motion. Allowing them to flare out shifts tension away from the triceps and can strain the shoulders.

Triceps Extension (TRX)

The TRX triceps extension is a bodyweight exercise that isolates the triceps by having you face away from the anchor point and extend your arms overhead against your body's resistance. It suits lifters looking for a scalable triceps movement that requires minimal equipment and allows for easy progression by adjusting body angle.

Muscle group: Triceps
Primary muscles: triceps
Equipment: Other

How to do the Triceps Extension (TRX)

Set the TRX straps to mid-length and stand facing away from the anchor point, holding the handles overhead with arms extended and palms facing forward.
Walk your feet forward to create tension in the straps and lean your body forward so your weight is supported by the handles.
Keep your elbows pointed forward and bend them to lower your hands behind your head in a controlled manner.
Press through the handles to extend your elbows and return to the starting position with arms fully extended overhead.

Form tips

Keep your elbows stationary and pointed forward throughout the movement to maintain tension on the triceps rather than shifting it to the shoulders.
Maintain a straight line from your head to your heels by engaging your core to prevent your hips from sagging or piking.
Walk your feet further forward to increase difficulty or step back toward the anchor to reduce resistance as needed.

Common mistakes

Flaring the elbows outward reduces triceps activation and places unnecessary stress on the shoulder joints.
Allowing the hips to sag breaks the plank position and reduces core engagement, making the movement less effective.
Using momentum to swing back up instead of controlled extension diminishes time under tension and triceps development.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps with a body angle that brings you close to failure in that range, while strength work typically uses 3 to 5 sets of 6 to 8 reps at a more challenging angle.

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Frequently asked questions

How do I make TRX triceps extensions harder or easier?: Adjust your body angle by moving your feet closer to or further from the anchor point. Walking your feet forward increases the load by placing more of your bodyweight on the straps, while stepping back reduces resistance.
Should my body stay rigid during TRX triceps extensions?: Yes, maintain a plank-like position with your core engaged and body in a straight line throughout the movement. This ensures the triceps do the work and prevents compensatory movement from the hips or lower back.
Where should my elbows point during the exercise?: Keep your elbows pointed forward and as close together as comfortable throughout the entire range of motion. Allowing them to flare out shifts tension away from the triceps and can strain the shoulders.

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