Exercise guide
Ring Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The Ring Triceps Extension is a challenging isolation movement that builds triceps strength and size while forcing the core to maintain a rigid plank against gravity.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to waist height and stand facing away from the anchor point.
- Grasp the rings with an overhand grip, extending your arms directly in front of your shoulders.
- Walk your feet back until your body is at a diagonal incline, supporting your weight on the balls of your feet.
- Engage your core and glutes to form a straight line from your head to your heels.
How to do it
- Inhale and slowly bend your elbows to lower your forehead toward your hands, keeping your upper arms stationary.
- Continue lowering until you feel a deep stretch in the triceps, ensuring your elbows stay tucked and pointing forward.
- Exhale and press through your palms to extend your arms back to the starting position.
- Maintain a controlled tempo, taking 3 seconds to lower and 1 second to press back up.
Form checklist
- Keep elbows tucked in and pointing forward throughout the entire range of motion.
- Maintain a rigid core to prevent the hips from sagging or piking.
- Ensure the movement occurs only at the elbow joint; do not let the shoulders drift.
- Keep your wrists neutral and avoid letting them collapse under the tension.
Pro tips
- Think about 'pushing the rings away' from your face rather than just pushing yourself up to maximize triceps engagement.
- Pause for one second at the bottom of the movement to eliminate momentum and increase time under tension.
Make it harder
- Lower the rings closer to the floor or move your feet further back to increase the percentage of bodyweight being lifted.
- Perform the movement with a single arm to significantly increase the stability demand on the core and the load on the triceps.
Frequently asked
- What muscles does the ring triceps extension work?
- The ring triceps extension primarily targets the triceps, and also works the biceps and forearms as secondary muscles.
- What equipment do you need for the ring triceps extension?
- The ring triceps extension uses suspension trainer.
- Is the ring triceps extension good for beginners?
- The ring triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.