Primary
Triceps
Secondary
Core, Shoulders
Equipment
Trx
Difficulty
Intermediate
Type
Push
See how TRX Tricep Extension could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
TRX tricep extensions use suspension straps to create a bodyweight skull crusher variation. You face away from the anchor point and lower your body by bending your elbows, then press back up. The further you walk your feet back, the more horizontal your body becomes and the harder the exercise gets.
When to use it
Use for bodyweight tricep isolation.
Who it's for
Intermediate lifters comfortable with TRX.
Face away from the anchor with arms extended, hands at about forehead height. Keep your body rigid like a plank. Lower by bending only at your elbows—do not let them drop or flare. Extend back to start. Adjust difficulty by walking feet forward (easier) or back (harder).
Want Ely to consider TRX Tricep Extension for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Hold TRX handles facing away from anchor.
Walk feet back to create angle, arms extended forward.
Keep body straight, hands near forehead.
Lower body by bending elbows, keeping them fixed.
Extend elbows to push body back up.
Squeeze triceps at full extension.
The more horizontal your body, the harder it is.
Keep core engaged throughout.
Dont let elbows flare.
Use TRX extensions for bodyweight tricep isolation, during travel, or as part of suspension training circuits. They provide an excellent skull crusher alternative without equipment. Include them when you want strict isolation with scalable difficulty.
Dropping hips - this is a common issue that reduces exercise effectiveness.
Losing hip position during the TRX Tricep Extension changes the loading pattern and can reduce the intended work for your Triceps. Keep your hips aligned with the setup cues and move only through the range you can control.
Moving whole arm instead of just bending elbows.
Letting your elbows drift away from the intended path during the TRX Tricep Extension can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Going too fast which reduces muscle tension and control.
Rushing through the TRX Tricep Extension makes it easier to lose position and harder to keep tension on your Triceps. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate lifters comfortable with TRX.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how TRX Tricep Extension could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the TRX Tricep Extension
The TRX Tricep Extension primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the TRX Tricep Extension include Core, Anterior deltoid, providing additional training stimulus. Stabilizer muscles engaged include Shoulders.
Our library labels TRX Tricep Extension as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for TRX Tricep Extension. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for TRX Tricep Extension is a trx. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the TRX Tricep Extension include: Diamond Push-Up, Bench Dip, Band Pushdown. These exercises target similar muscle groups as the TRX Tricep Extension and can be used as substitutes based on your equipment availability, gym setup, or training preferences.