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Last updated March 5, 2026
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Triceps
Triceps Extension (Suspension)
Lean forward holding suspension straps and extend your arms by straightening your elbows, like an overhead triceps press using body weight.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
tricepstriceps (long)
Secondary
chestfront shouldersdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
suspension
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach the suspension trainer to a secure overhead anchor.
- Face away from the anchor point.
- Grip the handles with an overhand grip.
- Step 2Starting Position
- Extend your arms overhead and lean forward.
- Keep your body in a rigid plank position.
- The more forward you lean, the harder the exercise becomes.
- Step 3Execution
- Bend only at the elbows to lower your body forward.
- Keep your upper arms fixed and close to your head.
- Lower until your hands are beside or behind your head.
- Press through the handles by extending your elbows to return to the start.
- Squeeze your triceps at full extension.
- Maintain a tight core and straight body throughout.