Suspension Triceps Extension
Strengthen your triceps and core with suspension triceps extensions. Extend your arms while leaning forward, engaging your upper arms for definition.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Suspension Triceps Extension
Weighted Seated Triceps Extension
Upper Arms · Weighted
Power Sled Triceps Extension
Upper Arms · Power Sled
Seated Overhead Triceps Extension on a Chair
Upper Arms · Body weight
Overhead Triceps Extension with Bed Sheet
Upper Arms · Triceps Brachii · Body weight
Description
A strength exercise that targets the triceps and core by extending the arms while hanging from a suspension strap.
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How to do Suspension Triceps Extension
- 01Setup
Adjust suspension straps so the handles are at chest height. Face away from the anchor point and grasp a handle in each hand with an overhand grip, palms facing each other.
- 02Setup
Lean forward, extending your arms straight out in front of you, so your body forms a straight line from head to heels. Your feet should be shoulder-width apart, and your elbows slightly bent.
- 03
Keeping your elbows high and pointed forward, slowly bend your elbows to lower your head towards your hands, allowing your forearms to move towards your biceps.
- 04
Once your head is between your hands and your triceps are fully stretched, powerfully extend your arms back to the starting position, squeezing your triceps at the top.
- 05
Exhale as you extend your arms and inhale as you lower your body. Maintain a rigid plank-like body position throughout the movement, engaging your core.
Tips
- To increase the difficulty, step your feet further back, increasing the angle and placing more body weight on your triceps.
- Keep your elbows tucked in and pointed forward throughout the movement to maximize triceps engagement and prevent shoulder strain.
- Control the eccentric (lowering) phase slowly to enhance muscle growth and improve stability.
- Maintain a strong plank position from head to heels; avoid letting your hips sag or pike up by engaging your glutes and abs.
Common mistakes
- Flaring elbows out to the sides reduces triceps activation; keep elbows pointed forward and tucked in.
- Sagging hips or piking the butt indicates a weak core; maintain a rigid, straight body line by engaging your glutes and abs.
- Using momentum to push back up rather than controlled triceps extension; focus on a slow, controlled lowering and powerful, deliberate extension.
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Is Suspension Triceps Extension good for beginners?
Suspension Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Suspension Triceps Extension?
You need Suspension to perform Suspension Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Suspension Triceps Extension?
To increase the difficulty, step your feet further back, increasing the angle and placing more body weight on your triceps. Keep your elbows tucked in and pointed forward throughout the movement to maximize triceps engagement and prevent shoulder strain. Control the eccentric (lowering) phase slowly to enhance muscle growth and improve stability. Maintain a strong plank position from head to heels; avoid letting your hips sag or pike up by engaging your glutes and abs.
What are common mistakes when doing Suspension Triceps Extension?
Flaring elbows out to the sides reduces triceps activation; keep elbows pointed forward and tucked in. Sagging hips or piking the butt indicates a weak core; maintain a rigid, straight body line by engaging your glutes and abs. Using momentum to push back up rather than controlled triceps extension; focus on a slow, controlled lowering and powerful, deliberate extension.
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Free · iPhone only · Available on the App Store