Triceps
The three-headed muscle on the back of the upper arm responsible for elbow extension. It drives SkiErg power output, Wall Ball throwing height, Sled Push arm extension, and the push-up phase of Burpee Broad Jumps.
Definition
Triceps are one of the most HYROX®-relevant muscle groups in the body. The three-headed muscle on the back of the upper arm responsible for elbow extension. It drives SkiErg power output, Wall Ball throwing height, Sled Push arm extension, and the push-up phase of Burpee Broad Jumps.
Why Triceps Matter for HYROX®
Tricep fatigue manifests as slower SkiErg pace (arms can't fully extend) and breaking reps on Wall Balls (throws fall short of the target). Both cost significant time. Endurance-focused tricep training prevents this.
| HYROX® Station | Role of Triceps |
|---|---|
| SkiErg (1,000m) | Triceps extend the arms at the bottom of every pull. 1,000m demands hundreds of elbow extensions. |
| Wall Balls (75-100 reps) | Triceps snap the arms straight to throw the ball to the target on every rep. |
| Sled Push (50m) | Arm extension contributes to forward sled drive. |
| Burpee Broad Jump (80m) | Triceps extend the elbows to complete the push-up phase of each burpee. |
Best Exercises to Build Triceps
These exercises come from the ROXBASE exercise database of 217 movements, prioritized by transfer to HYROX® race performance.
- Dip - The best compound tricep exercise. 3-4 sets of 8-12 reps. Builds pressing strength for Sled Push and burpees.
- Push Up - High-rep push-ups build the tricep endurance needed for 80m of burpee broad jumps. 3-4 sets of 20+.
- Close Grip Bench Press - Heavy tricep loading in a horizontal press. 3 sets of 8-10 reps.
- Cable Rope Tricep Extension - Isolation for tricep volume. 3 sets of 12-15 reps.
- Dumbbell Skullcrusher - Overhead tricep extension builds the long head. 3 sets of 10-12.
Training Recommendations
Triceps need endurance for HYROX®, not maximum strength. Train 2x per week: one compound session (Dips 3×10 or Close Grip Bench 3×8) and one endurance session (Push Ups 4×20+ or SkiErg intervals). Isolation work (extensions, skullcrushers) 2-3 sets after compound pulling sessions.
FAQ
Should I train triceps for HYROX® or will pressing handle it?
Compound pressing (dips, push-ups, bench) covers most tricep needs. Add 2-3 sets of isolation work (extensions or skullcrushers) 2x per week if your SkiErg pace fades after 500m or your Wall Ball throws fall short in the final 20 reps.
What's the best tricep exercise for SkiErg performance?
The SkiErg itself - at higher intensity for shorter intervals (6×250m with 90s rest). For supplementary work, Dips build the most transferable pressing endurance. ROXBASE programs SkiErg intervals alongside compound pressing for complete tricep development.
Your triceps don't train themselves - and generic gym programs rarely target them for the endurance HYROX® demands. ROXBASE analyzes your race data to find which muscles are holding you back, then builds station-specific training that targets your weaknesses. Find Your Weak Station →
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