Supine Triceps Press

Classical Repertoire Beginner Supine Upper Body & ArmsCore Integration

Supine elbow extension against strap resistance: lying on the carriage with the elbows by the ribs, the forearms extend toward the carriage. The supine counterpart to Seated Triceps Press, which trains the same elbow action sitting tall on the short box.

AI-generated illustration: an instructor performing Supine Triceps Press, on a Reformer, springs set to 1 medium or 1 light spring, footbar High, headrest Up. Illustrative only — the schematic diagram below shows the movement. — AI-generated illustration The schematic below is the authoritative instruction — follow it, not this photo.

Body
Reformer
Strap
Movement

Schematic — Supine Triceps Press Reformer · 1 medium or 1 light spring · Footbar High · Headrest Up

⚠️ Clinical Contraindications

Shoulder Impingement: Keep the extension in a pain-free range; skip if there is active shoulder pain.
Pregnancy: Supine work after the first trimester can compress the vena cava; elevate the head and shoulders or use a side-lying alternative.

Apparatus Setup

Reformer

Spring Tension 1 medium or 1 light spring

Footbar Position High What this means →

Headrest Up

Target Muscles

Transverse Abdominis (Secondary)Latissimus Dorsi (Secondary)Triceps (Primary)

Setup Instructions

Lie supine on the carriage with the knees bent and the feet flat on the footbar, holding the straps with the elbows bent by the ribs and the palms facing the ceiling.

Execution Instructions

Extend the elbows straight down toward the carriage, then bend with control, keeping the upper arms still.

Teaching Cues

Form

"Keep the upper arms glued to the ribs and the palms facing the ceiling — only the forearms move."

Control

"Extend the forearms toward the carriage to a straight elbow without locking or pushing the shoulders down."

Breath

"Exhale to extend the forearms toward the carriage, inhale to bend."

Alignment

"Keep the ribs soft and the low back heavy on the carriage as the elbows work."

Modifications & Progressions

Lighter Supine Extension (Regression)

Reduce the spring to keep the extension controlled.

Two-Breath Supine Extension (Progression)

Slow the elbow extension and pause with the forearms long toward the carriage for two breaths, keeping the elbows by the ribs.

Elbows at Ribs (Injury Modification)

For shoulder impingement, keep the elbows glued to the ribs and extend only partway, stopping before the shoulders lift.