TRX Tricep Extension
The TRX Tricep Extension is a bodyweight isolation exercise that targets the back of the arms using suspension straps. It combines tricep strengthening with core stability by requiring you to maintain a rigid plank position while extending your elbows.
Since the difficulty of this exercise depends entirely on your body angle, tracking your RPE (Rate of Perceived Exertion) is crucial for the AI to gauge if you are training at the right intensity. If your reported RPE drops too low, the AI will recommend stepping your feet closer to the anchor point to increase the load. Additionally, because the overhead position can stress the elbows, the AI monitors joint health feedback and can instantly swap this for a neutral-grip cable variation if you report discomfort.
Form Cues
- Keep your body in a rigid straight line from head to heels
- Point your elbows forward and keep them high throughout the rep
- Lower your forehead toward your thumbs by bending only at the elbows
- Squeeze your triceps hard to extend your arms back to the start
- Engage your glutes and abs to prevent lower back arching
- Don't let your elbows flare out to the sides
- Don't allow your hips to sag or your back to arch
- Don't lower your elbows or move your upper arms during the rep
- Don't use momentum or a hip thrust to push yourself up
Common Mistakes
- Flaring elbows wide
- Sagging hips/breaking the plank
- Moving upper arms (turning it into a pullover)
- Short range of motion
- Shoulders shrugging toward ears
Muscles Worked
This exercise primarily isolates the triceps brachii, placing significant stretch on the long head due to the overhead arm position. Secondarily, it functions as an intense core exercise, recruiting the rectus abdominis and glutes to maintain a stable anti-extension plank position throughout the movement.
Primary
Secondary
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