Ever feel like your triceps are the stubborn muscle group that never quite pop, no matter how many pushdowns or dips you do?
The truth is, cable machines and dumbbells aren’t the only way to build those sleeve-filling arms. Enter TRX — your portable powerhouse for bodyweight resistance.
TRX (Total Resistance Exercise) suspension training uses your own body weight and gravity to target multiple muscles at once — especially those tricky triceps.
Whether you’re training at home, in a park, or at the gym, these 6 TRX tricep exercises will challenge your stability, strength, and endurance while carving out lean, defined arms.
Table of Contents
What Can Happen After 30 Days of These TRX Tricep Exercises?
| Expected Result | What It Means for You |
|---|---|
| Noticeable tricep definition | Arms appear leaner, more sculpted, and toned |
| Increased upper body strength | Better performance in push-ups, presses, and daily tasks |
| Improved joint stability | Healthier elbows and shoulders; reduced injury risk |
| Enhanced core engagement | Flatter abs and stronger midsection thanks to TRX instability |
| Better mind-muscle connection | Greater control during exercises; improved muscle activation |
| Higher endurance in arm-focused moves | More reps with less fatigue during workouts |
| Boosted confidence | Feel prouder of your progress and appearance |
TRX Tricep Exercises: Do & Don’t
| Do | Don’t |
|---|---|
| Warm up your shoulders and elbows before starting. | Jump straight into intense TRX moves cold. |
| Keep elbows tucked close to your body. | Let elbows flare out excessively. |
| Maintain a straight, rigid plank during exercises. | Arch or sag your lower back. |
| Adjust your body angle to match your strength. | Use an angle that’s too steep and sacrifices form. |
| Perform slow, controlled reps. | Rush through reps with poor control. |
| Breathe steadily—exhale on extension, inhale on lowering. | Hold your breath or breathe erratically. |
| Progress exercises gradually (harder angles or reps). | Skip progression and overtrain too soon. |
| Check your TRX straps and anchor stability before each session. | Ignore equipment safety or setup issues. |
Why You Should Train Triceps with TRX
Before we dive into the moves, here’s why TRX is one of the smartest ways to hit your triceps:
- Engages your core and stabilizers during every rep
- Low joint impact – ideal for longevity and injury prevention
- Scalable for all levels – change intensity by adjusting body angle
- Improves functional strength – mimics real-life pushing movements
- Portable & space-saving – no bulky equipment needed
Did You Know?
Your triceps make up around 60–70% of your upper arm’s muscle mass. So if you’re chasing bigger arms, don’t just curl—press and extend!
1. TRX Tricep Press (aka TRX Bodyweight Skullcrusher)
Target: All three heads of the triceps
Also Works on shoulders, core, chest
How to Do:
- Anchor the TRX and face away from it.
- Grip handles with palms facing down, arms extended in front of you at shoulder height.
- Keep elbows tight and bend them to lower your body forward, letting your forehead pass the hands.
- Press back to the starting position.
Pro Tips:
- Keep your body straight like a plank throughout.
- The lower you position your body, the harder it gets.
Benefit: Mimics a skull crusher but with full core activation and zero joint compression.
2. TRX Overhead Tricep Extension
Target: Long head of the triceps
Also Works: Core, lats
How to Do:
- Face away from the anchor and hold the handles above your head.
- Elbows point forward as you bend them, lowering the back of your hands behind your head.
- Keep your elbows in position and extend your arms to return.
Pro Tips:
- Don’t let elbows flare out.
- Brace your abs to avoid arching your lower back.
Benefit: Hits the often-undertrained long head, which gives that horseshoe shape to your arms.
3. TRX Tricep Kickback
Target: Lateral and long head
Also Works: Shoulders, rear delts
How to Do:
- Face the anchor point, and grab handles with a neutral grip.
- Hinge slightly forward and bend elbows to 90 degrees.
- Extend arms straight back, squeeze triceps at the top.
- Slowly return to the starting position.
Pro Tips:
- Focus on strict movement; avoid swinging.
- Pause at the top to maximize the contraction.
Benefit: Excellent isolation move that refines definition in the upper arm.
4. TRX Close-Grip Push-Up
Target: Triceps, chest, front delts
Also Works: Core, stability muscles
How to Do:
- Place feet in TRX foot cradles and assume a push-up position.
- Lower chest with elbows close to the sides.
- Push back up, keeping your core tight.
Pro Tips:
- Keep elbows tucked to engage triceps.
- Start with elevated feet for easier progression.
Benefit: A challenging twist on the classic close-grip push-up with more core demand.
Common Myth Busted:
“Push-ups only work your chest.” Not true! A close-hand grip lights up the triceps — especially with TRX instability involved.
5. TRX Dips
Target: All three tricep heads
Also Works: Chest, anterior delts
How to Do:
- Set handles to mid-length, grip them, and lean slightly forward.
- Keep your body vertical and bend your elbows to lower yourself.
- Press back up using your triceps.
Pro Tips:
- Maintain an upright posture.
- Don’t use momentum — slow and controlled reps are key.
Benefit: Emulates parallel bar dips without the need for machines or bars, while engaging more stabilizers.
6. TRX Single-Arm Tricep Extension
Target: Unilateral tricep control
Also Works: Core, shoulder stabilizers
How to Do:
- Stand facing away from the anchor.
- Grab one handle with a palm-down grip.
- Bend the elbow and lower yourself forward.
- Extend the arm back to the start using triceps.
Pro Tips:
- Use your free hand for support if needed.
- Start slow to master form and control.
Benefit: Great for correcting muscle imbalances between arms and improving the mind-muscle connection.
Final Thoughts: Train Smart, Not Just Hard
TRX training isn’t just about fancy straps — it’s about smarter movement. With these 6 TRX tricep exercises, you’re not just building bigger arms but also improving your balance, joint health, and core strength.
And the best part? You don’t need a gym. Just a strap, some floor space, and your own body.
Frequently Asked Questions (FAQs)
Can TRX exercises really build tricep muscle size?
Yes! By adjusting your body angle and maintaining proper form, TRX exercises can create enough resistance to stimulate muscle growth. Combined with progressive overload (changing angles, reps, or tempo), TRX can build lean, strong triceps effectively.
Are TRX tricep exercises safe for beginners?
Yes. TRX is perfect for beginners because you can easily control the difficulty by adjusting your stance. Start with a higher body position (more upright) to reduce the load, and progress as you get stronger.
How often should I train triceps with TRX?
For best results, train triceps 2–3 times a week with at least 48 hours of rest between direct tricep sessions. This allows your muscles time to recover and grow.
Do I need to warm up before TRX tricep exercises?
Absolutely. A dynamic warm-up—like arm circles, band pull-aparts, and light push-ups—prepares your joints, increases blood flow, and reduces the risk of injury.
Can TRX tricep exercises replace traditional weightlifting?
They can be a great standalone or complementary option. TRX exercises engage stabilizers and core more than most fixed-weight tricep moves, but for maximal hypertrophy, combining both TRX and free weights offers the best of both worlds.
Which TRX tricep exercise is best for the long head?
The TRX Overhead Tricep Extension targets the long head most effectively because it places your arms overhead, stretching the long head through a full range of motion.
