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Instructions
- Adjust the TRX straps to mid-length and face away from the anchor point.
- Extend your arms in front of you, palms down, with hands at shoulder width.
- Lean forward to create body tension while keeping your elbows high and slightly forward.
- Bend your elbows to lower your body by bringing your hands next to your forehead.
- Push through your palms to straighten your arms and return to the starting position.
Technical Tips
- Maintain a tight core to prevent hip sagging.
- Keep elbows stable and avoid flaring out.
- Control the tempo to maximize muscle engagement.
Breathing Tips
- Inhale as you lower your body by bending the elbows.
- Exhale as you press back to the starting position.
Medizinische Einschränkungen
- Elbow tendinitis
- Shoulder impingement
- Wrist instability
The TRX Triceps Press is a bodyweight resistance exercise designed to effectively target and strengthen the triceps using a suspension trainer. By leveraging your body angle and gravity, this movement provides consistent tension throughout the range of motion. It is especially useful for developing upper-body pushing strength and improving joint stability, particularly in the elbows and shoulders. This exercise allows for a high degree of scalability: you can easily adjust the difficulty by changing your body's angle relative to the anchor point. This makes it a versatile option for intermediate users aiming to progress toward more advanced calisthenic triceps work. The TRX Triceps Press also activates stabilizing muscles in the shoulders and core due to its suspended nature, enhancing functional strength and coordination. Its joint-friendly mechanics and control over intensity make it ideal for strength training, rehabilitation phases, or as part of a comprehensive upper-body routine. It requires no additional weights, making it suitable for home workouts or minimalist gym settings.
How do I make the TRX Triceps Press harder?
To make the TRX Triceps Press more challenging, step your feet closer to the anchor point to increase the angle and resistance, or slow down the tempo to enhance time under tension.
Is the TRX Triceps Press good for toning my arms?
Yes, the TRX Triceps Press is excellent for toning the back of your arms as it isolates the triceps while also engaging core and stabilizer muscles.
Can I do the TRX Triceps Press if I have elbow pain?
If you have elbow pain, it's best to consult a medical professional before attempting the TRX Triceps Press, as the exercise places direct stress on the elbow joint.