Suspension Triceps Extension
A bodyweight elbow-extension exercise with the hands supported by suspension handles and the feet on the floor. The forward lean loads the triceps while the trunk and shoulder girdle maintain the body's alignment.
- Body part
- Triceps: all exercises
- Movement
- Extension: all exercises
- Equipment
- Bodyweight: all exercisesTRX Suspension
What it trains
- Triceps Long Head, Primary, 85%
- Triceps Medial Head, Primary, 85%
- Triceps Lateral Head, Primary, 85%
- Lower Abs, Stabilizer, 25%
- Upper Abs, Stabilizer, 25%
- Obliques, Stabilizer, 25%
How to perform
Check that the suspension trainer and its rated anchor are secure; hold one handle in each hand while facing away from the anchor.
Keep both feet on the floor and lean forward with the body aligned and the straps under tension.
Bend the elbows so the handles approach the forehead while the upper arms remain nearly fixed.
Extend the elbows to press the body away from the handles without sagging at the hips.
Return by bending the elbows under control, maintaining the same foot placement.
Tips
Start with a more upright body angle if you cannot keep the trunk and shoulders steady.
Keep your wrists close to neutral and maintain tension in both straps.
Count one controlled bend and extension of both elbows as one repetition.
Common mistakes
Using a loose or unverified anchor, damaged straps or uneven handle lengths.
Sagging through the lower back or moving the hips independently.
Letting the upper arms swing or the straps go slack instead of controlling elbow extension.
Related exercises
Variations · 1
Cable Incline Skull Crusher
Bilateral elbow extension with steady upper arms; a low cable and incline-bench support replace suspension bodyweight loading.
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