If you are looking to build some serious triceps mass, look no further than the TRX! This suspension training system is perfect for targeting the muscles of your arms. In this article, we will discuss the best TRX tricep exercises and how to perform them correctly. We will also focus on the exercise variations and common mistakes people make when performing these exercises.
Anatomy of the Tricep
Before we get into the exercises, let’s take a quick look at the anatomy of the tricep. The triceps brachii is made up of three heads:
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The long head
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The lateral head
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The medial head
Each of these heads has a different origin and insertion point. However, they all come together to attach at the elbow. The triceps is responsible for extending the elbow, which is why it’s such an important muscle group for exercises like the bench press and overhead press.
As we discussed before, there are three parts to the triceps muscle: the long head, the lateral head, and the medial head. The long head is in the middle of all of them. It helps to extend your arm. The lateral head is on the outside of your arm. It also helps to extend your arm, but it also does something else called “shoulder adduction”. The medial head is on the inside of your arm and it only helps with elbow extension.
Why are the triceps important?
The triceps are important for a few reasons. The first reason is shoulder stability. The triceps make up about two-thirds of the mass of your upper arm, so they play a big role in keeping your shoulder joint stable.
The second reason is that the triceps are involved in a lot of exercises. The bench press, overhead press, and dips are all exercises that rely heavily on the triceps. Even exercises like the pull-up and chin-up use the triceps to some extent.
The third reason is that strong triceps can help to prevent injuries. The triceps help to stabilize the elbow joint, which can help to prevent injuries like tennis elbow.
The Benefits of TRX Exercises
TRX exercises offer a lot of benefits. The first benefit is that they can help to build muscle. TRX exercises are a great way to add resistance to your workout without using weights. This makes them perfect for people who are looking to build muscle without lifting weights.
The second benefit is that TRX exercises can help to improve your balance and coordination. The suspension system makes you work harder to stabilize your body, which can help to improve your balance and coordination.
The third benefit is that TRX movements are low-impact. This makes them perfect for people who are looking for a workout that won’t put too much strain on their joints.
Now that we’ve covered the benefits of TRX exercises, let’s take a look at some of the best exercises for building tricep muscle.
Tricep TRX Exercises
Now that we’ve discussed the benefits of TRX exercises, let’s get into the best tricep TRX exercises.
Exercise #1: TRX Tricep Extension
The first exercise is the TRX tricep extension. This exercise is great for targeting the long head of the triceps.
To perform this exercise:
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Start by grabbing the handles of the TRX and placing your feet shoulder-width apart on the ground.
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Next, lean forward and place your hands behind your head.
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From here, extend your elbows and press the handles of the TRX away from your head.
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Slowly return to the starting position and repeat for the desired reps.
Cues:
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Keep your core engaged throughout the entire exercise.
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Make sure to keep your elbows close to your body as you lower and raise your body.
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Pause for a moment at the bottom of the movement before extending your elbows to return to the starting position.
Exercise #2: TRX Tricep Dips
The second exercise is the TRX tricep dip. This exercise is great for targeting the medial head of the triceps.
To perform this exercise:
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Start by placing your hands on the handles of the TRX and your feet on the ground.
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Next, walk your feet forward until your body is at a 45-degree angle.
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From here, lower your body down by bending your elbows.
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Once you reach the bottom of the movement, press back up to the starting position and repeat for the desired reps.
Cues:
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Keep your core engaged throughout the entire exercise.
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Make sure to keep your elbows close to your body as you lower and raise your body.
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Don’t let your hips sag as you perform the exercise.
Exercise #3: TRX Tricep Pushdown
The third exercise is the TRX tricep pushdown. This exercise is great for targeting the lateral head of the triceps.
To perform this exercise:
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Start by standing straight gripping the TRX with your arms extended in front of you and your feet shoulder-width apart.
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From here, keeping your elbows close to your body, bend your elbows and lower the TRX down until your arms are at a 90-degree angle.
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Once you reach the bottom of the movement, press the TRX back to the starting position and repeat for the desired reps.
Cues:
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Keep your core engaged throughout the entire exercise.
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Make sure to keep your elbows close to your body as you lower and raise the TRX.
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Don’t let your body swing as you perform the exercise.
Exercise #4: TRX Tricep Kickbacks
The fourth exercise is the TRX tricep kickback. This exercise is great for targeting all three heads of the triceps.
To perform this exercise:
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Start by grabbing the TRX handles and placing your feet shoulder-width apart.
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Next, step back and lean back keeping your arms straight.
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From here, keeping your elbows close to your body, bend your elbows and lower the TRX down until your arms are at a 90-degree angle.
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Once you reach the bottom of the movement, press the TRX back to the starting position and repeat for the desired reps.
Cues:
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Keep your core engaged throughout the entire exercise.
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Make sure to keep your elbows close to your body as you lower and raise the TRX.
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Don’t let your body swing as you perform the exercise.
Exercise #5: TRX Tricep Push-Up
The fifth and final exercise is the TRX tricep push-up. This exercise is great for targeting all three heads of the triceps.
To perform this exercise:
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Start by placing your hands on the handles of the TRX and your feet on the ground.
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Next, walk your feet forward until your body is at a 45-degree angle.
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From here, lower your body down by bending your elbows.
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Once you reach the bottom of the movement, press back up to the starting position and repeat for the desired reps.
Cues:
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Keep your core engaged throughout the entire exercise.
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Make sure to keep your elbows close to your body as you lower and raise your body.
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Don’t let your hips sag as you perform the exercise.
Summary
In conclusion, these are the five best TRX triceps exercises. These exercises will help you build muscle and improve your strength. When performing these exercises, make sure to keep your core engaged and focus on maintaining good form. Lastly, don’t forget to mix up your routine and try different variations of these exercises.
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