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Short Box Triceps Extension

Modern Repertoire Intermediate Upper Body & ArmsCore Integration 📦 Sitting Box

Overhead elbow extension from the seated short box position: with the elbows stacked beside the ears and the hands above the forehead, the forearms bend and extend while the trunk holds a tall, still column.

Short Box Triceps Extension — Reformer schematicSide-view Reformer schematic for Short Box Triceps Extension. The drawing labels: elbows up, extend. Teal arrows show the direction of movement. Equipment shown: Sitting Box. Setup: Reformer, 1 medium or 1 light spring, Footbar Down, Headrest Down.elbows upextend
  • Body
  • Reformer
  • Equipment
  • Movement
Schematic — Short Box Triceps Extension Reformer · 1 medium or 1 light spring · Footbar Down · Headrest Down

⚠️ Clinical Contraindications

  • Shoulder Impingement: Taking the arms fully overhead can pinch the joint; keep the elbows forward of the ears, shorten the bend, and stop before the overhead end range provokes symptoms.

Apparatus Setup

Reformer

Spring Tension 1 medium or 1 light spring
Footbar Position Down What this means →
Headrest Down

Target Muscles

Transverse Abdominis (Secondary)Erector Spinae (Secondary)Triceps (Primary)Trapezius (Secondary)

Setup Instructions

Set the short box transverse on the carriage and sit tall on it in the short box position, feet anchored under the strap with the footbar down. Raise both arms overhead so the elbows point straight up beside the ears and the hands are above the forehead, upper arms framing the head. Keep the ribs stacked over the pelvis, the shoulder blades settled down the back, and the carriage still — the springs are only the anchor, never the resistance.

Execution Instructions

  1. Inhale to grow tall through the crown with the elbows held beside the ears.
  2. Exhale to bend the elbows and lower the hands behind the head, keeping the upper arms vertical and close to the head.
  3. Inhale, then exhale to extend the forearms back up above the forehead until the arms are long.
  4. Only the forearms travel — the trunk stays tall and still, the ribs stay down, and the elbows never drift outward or forward.

Teaching Cues

Form

"Point the elbows straight up beside the ears and keep them there — only the forearms travel."

Alignment

"Stay tall on the box with the ribs stacked over the pelvis; do not arch the upper back to gain range."

Integration

"Reach up out of the waist as the arms extend, so the trunk stays a long, still column."

Breath

"Exhale as the hands travel up above the forehead, inhale as the elbows bend behind the head."

Modifications & Progressions

Half Range (Regression)

Lower the hands only to the top of the head and extend from there until the upper arms stay vertical through the whole rep.

Slow Tempo (Progression)

Take three counts to bend and three to extend, pausing at full extension for one breath with the arms long above the forehead.

Shoulder Impingement (Injury Modification)

Keep the elbows in front of the ears, shorten the bend, and stop well short of overhead end range; skip if raising the arms reproduces the pain.