The TRX suspension trainer can give you amazingly strong and shapely triceps. Here are some exercises you need to do with TRX for triceps workouts.
Exercise 1 – TRX Biceps Curl
The TRX Bicep Curl targets your biceps, shoulders, back and core. It’s more challenging for more muscle groups than a simple dumbbell curl. You need to do this for 3 sets with 12 to 15 reps.
- Begin by grabbing the padded handle bars (not the foot cradle straps that hang down) so that your knuckles and palms are facing up.
- Slowly walk your feet forward, until your arms are fully extended—you should be leaning slightly back so that you’re holding the straps above shoulder height. Be sure to keep your core tight and your shoulders back to ensure that your body is in a straight line. Keep your weight in your heels rather than in your toes.
- While keeping your elbows stationary, curl your upper arms and biceps to lift your body forward, bringing your knuckles towards your forehead. Hold at the top for one to two seconds.
- Maintain a strong plank position and slowly lower your body back down with control until your arms are extended again.
Exercise 2 – TRX Triceps Extensions
If you’ve ever done tricep extensions on a bench, you’re going to love them on the TRX! The TRX Triceps Extension is a nice complement to the TRX Bicep Curl since it targets the triceps on the back side of your arm, while also working your biceps, shoulders, forearms, and even your calves. This one too should be done with 12 to 15 reps in sets of 3.
- Grab the TRX handlebars so that your palms are facing down.
- Slowly lean forward while extending your arms out and raising your hands to the sky. Your biceps should be next to your ears. Keep your feet hip-width apart.
- Pause to be sure you have good form. Your body should be in a straight line, similar to when you’re in a plank position, while making an approximate 45-55-degree angle with the floor.
- If all looks good, press up onto your toes to engage your core, lower body and leg muscles.
- Now, slowly lower your chest down and forward by bending at the elbow and bringing your hands back behind your head. Work to keep your elbows stationary and in-line with your temples.
- Bring your body back to the starting plank position by simply just extending your arms.
Exercise 3 – TRX One Arm Squat-to-Press
Get ready to incorporate your upper AND lower body with the TRX one arm squat-to-press! There’s a lot of components to this move, but after a little practice, you’ll knock it out like a pro.
- Get a dumbbell that you feel confident enough to press overhead with one arm 12-15 times. Hold it in your right hand down by your side.
- Grab the TRX handlebar with your other hand and bring your knuckles back to your chest to create tension in the strap.
- Set your feet shoulder-width apart (imagine you’re standing on train tracks) and squat down, keeping your body square and upright and your feet hip-width apart. The right arm with the dumbbell should still be extended down and there should be tension in the strap. Hold at the bottom for one or two seconds with your weight in your heels.
- Use the TRX strap to pull yourself up, as you simultaneously curl and press the dumbbell to the sky and back down to the starting position near the side of your leg.
- Now switch the dumbbell to your other hand and repeat after 12-15 reps! If you want to mix it up, you can try performing this exercise with lunges instead of squats.
These three are the most dynamic TRX triceps workouts.