How many reps of the TRX triceps press should you do when you are new to the exercise?

Start with 2 to 3 sets of 8 to 10 reps with a shallow lean, straps short and feet stepped forward, away from the anchor, so the body stays fairly upright. Increase the lean angle in small steps before chasing more reps, since a steeper lean raises the load fast.

What can I do instead of the TRX triceps press without a suspension trainer?

A cable triceps pressdown or an overhead dumbbell extension trains the same muscle group with standard gym equipment. Without any equipment, close-grip push-ups on the floor are the closest bodyweight substitute.

What is the TRX triceps press good for, and when is it a poor choice?

It loads the triceps through a long overhead stretch while asking the core to hold a plank, making it useful triceps volume when a cable or bench is not available. It is a poor choice for a beginner who cannot yet hold a stable forearm plank, since the lean adds load before the base is solid.

Intermediate

TRX Triceps Press

Facing away from the anchor and bending only at the elbows, this move loads the triceps through a long overhead stretch while the core holds a forward plank. It combines an elbow-extension exercise with an anti-extension core demand, so the whole front side works. Scale it by how far you lean, and use it for triceps volume when a cable or bench is not on hand.

Equipment: TRX
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head, Triceps Brachii Lateral Head, Triceps Brachii Medial Head
Browse by movement: Core Brace, Elbow Extension

How to do it

1
Face away from the anchor with straps short and a handle in each hand.
2
Extend the arms in front of you and lean forward into a straight plank.
3
Fix the upper arms in place and keep the elbows pointing forward.
4
Bend the elbows to lower your head behind and between your hands.
5
Press back to straight arms by extending the elbows powerfully.
6
Keep the core braced and the body straight throughout.

Tips

Keep the upper arms still and high; only the forearms should move.
Step the feet back toward the anchor to add lean and difficulty, forward to reduce it.
Do not let the hips sag or the lower back arch as you lower.
Control the stretch at the bottom rather than dropping into it.

Variations

Common mistakes

The elbows flare out to the sides as the body lowers, turning the movement into a shoulder press instead of a triceps extension.
The hips pike upward to make the lowering easier, which shortens the plank and takes tension off the arms.
Dropping straight into the bottom position instead of controlling the descent turns the stretch into a jolt on the elbows.
The head drifts to one side instead of passing straight between the hands, twisting the shoulders out of an even plank.
Pressing back up by throwing the shoulders forward instead of extending the elbows lets the chest do work meant for the triceps.

Frequently asked

How many reps of the TRX triceps press should you do when you are new to the exercise?: Start with 2 to 3 sets of 8 to 10 reps with a shallow lean, straps short and feet stepped forward, away from the anchor, so the body stays fairly upright. Increase the lean angle in small steps before chasing more reps, since a steeper lean raises the load fast.
What can I do instead of the TRX triceps press without a suspension trainer?: A cable triceps pressdown or an overhead dumbbell extension trains the same muscle group with standard gym equipment. Without any equipment, close-grip push-ups on the floor are the closest bodyweight substitute.
What is the TRX triceps press good for, and when is it a poor choice?: It loads the triceps through a long overhead stretch while asking the core to hold a plank, making it useful triceps volume when a cable or bench is not available. It is a poor choice for a beginner who cannot yet hold a stable forearm plank, since the lean adds load before the base is solid.

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