How To Do Trx Triceps Properly

Ascending to an intermediate level of fitness is plausible, and you can kick-start this new level with trx triceps.

Unlike other trx variations where beginners quickly hit it and go, this one requires mechanical know-how to execute it. However, this shouldn’t scare you at all.

The triceps press depends on your body weight and suspended straps compared to regular trx workouts, which use cable or free weights.

You end up working your biceps, core and shoulders. Here is the correct technique for this exercise.

  • Adjust the straps so that they dangle at about mid-length from an anchor point above your head.
  • Stand with your back to the anchor point and grab the handles.
  • Extend your arms high and with a 90-degree bend at the elbows as you step forward until no slack is left in the suspension straps. Neutral wrists and elbows point forward.
  • When standing with your feet together, use a split stance and lunge forward until your straps are taut.
  • Exhale and thrust your body away from your arms while tightening your core and extending (straightening) your elbows. Keep your elbows pointing forward and away from your body throughout the exercise without moving your upper arms.
  • During the workout, maintain a neutral spine and a straight body stance.
  • Make sure your lower back and hips aren’t drooping.
  • Slowly lower your body to the starting posture by inhaling and maintaining control.
  • Repeat the exercise with reps you are comfortable with.

WHAT MUSCLES DO TRX TRICEPS WORK?

Trx triceps is a full-body workout since they engage your upper and lower body. Here are more details on specific muscles worked.

TRICEPS

The triceps have three-headed muscles on the back of the upper arm. They have the simple role of stretching your arm.

SHOULDERS

The rotator cuff is the principal shoulder muscle group of four muscles. They aid in the movement of the arm in varied directions.

CORE

Core muscles are critical in holding weight during a workout. In this case, your core handles body weight cardinal in this workout.

TRX TRICEPS BENEFITS

Being an intermediate exercise, you should expect the following benefits from trx triceps.

CORE STRENGTH

Much as it is a triceps workout, it gets your core out with a proper workout. You strengthen the core when you tighten it during the workout.

BUILDS ARM STRENGTH

The triceps are the largest muscles in your forearm. They are the centre of focus when working out. The workout also activates your biceps as well thereby making your arms stronger.

IMPROVES BALANCE

To maintain optimal body positioning throughout the movement, you must activate your core while performing this exercise’s balance component.

RELIEVES BACK PAIN

A well-developed core helps alleviate low back discomfort while improving balance and enhancing overall posture. It helps improve neuromuscular responsiveness.

FULL-BODY STRENGTH

TRX triceps gives you a full-body workout in a short period. It works on your arms, shoulders and the core, supporting your trunk.

Other benefits of this workout are as follows:

  • Decreases body fat.
  • Boosts cardiovascular health.
  • You achieve better blood pressure.
  • Boost athletic performance.

 

 

 

ALTERNATIVES TO TRX TRICEPS

Trx triceps Trench pressdowns are an excellent triceps-only exercises for developing it faster. However, a plateau can develop if you perform it over long periods.

 

If you’re looking for something new, there are numerous options targeting similar muscles. They include the following:

DUMBBELL SKULL CRUSHERS

You still can use dumbbell skull crushers instead of tricep press down to isolate the triceps. Dumbbells are all you need.

Technique:

  • Hold two dumbbells with palms pointing toward the centre of the body, and then slowly lower one of the dumbbells to the ground.
  • You should be able to rest all of your body weight on the bench, including your head, shoulders, hips, and feet.
  • You should be able to see your elbows all the way out in front of your body.
  • As you lower the weights, make sure your elbows are at 90 degrees flexion, or the dumbbells are parallel to your forehead.
  • Bring the dumbbells back to their starting position and repeat to finish the exercise.

RESISTANCE BAND PRESSDOWNS

This type of exercise is a good alternative you can do it at home. You use a band instead of a stacked machine to move as you would in a press down in this technique,

Technique:

  • Keep your chest high and squeeze your shoulder blades together to keep your posture in check.
  • Allow for more resistance by lowering the band until the elbows extend entirely.
  • While completing the final step, keep your elbows tucked in and avoid the urge to flare outward.
  • Control the resistance of the band in order to get back into full elbow flexion.

CABLE FRENCH PRESS

In contrast to trx triceps, this exercise’s angle ensures that the primary muscle stress sticks throughout the movement. It works the triceps more than the conventional press down.

Technique:

  • Keep your back to the cable stack.
  • Extend your elbows fully while you grip each end of the rope overhead.
  • Flex the elbows fully and lower the rope to the starting position.
  • Drive the arms back to full extension to complete the repetition.

DUMBBELL KICKBACKS

You use a lesser weight for the dumbbell kickback, making it easy.

Technique:

  • Lift the weight with one hand while bending your back 45 degrees.
  • While holding the bench’s top with one hand, place your knee firmly into the bench.
  • As you raise your elbow, make sure it’s parallel to your torso.
  • In order to get your elbow to 90 degrees of flexion, bend it.
  • Dumbbells should be “kicked back” until the arm is fully extended.
  • Perform one more rep once you’ve returned the dumbbell to the starting position.

TRX TRICEPS MISTAKES TO AVOID

What mistakes could you be making with trx triceps? Here they are.

  • Not keeping the elbows pulled to the body, thereby affecting execution.
  • Arching the hips during the workout.
  • Lack of proper triceps technique.

CONCLUSION

Trx triceps may not be your cup of tea if you are a beginner, but you can always learn it with ease so long you learn the crucial technique. You use body weight to engage upper and lower body muscles, which are the cornerstone of your body’s strength.