Exercise guide
Suspender Triceps Press
- Advanced
- Compound
- Rep-based
- Back
- Chest
- Upper arms
- Waist
The Suspender Triceps Press is an advanced bodyweight movement that integrates triceps isolation with intense core and shoulder stability. By leveraging a suspension trainer, it forces the triceps to work through a deep range of motion while the pectorals and deltoids stabilize the upper body.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension straps to mid-length and stand facing away from the anchor point.
- Grasp the handles with an overhand grip (palms facing down) and extend your arms straight in front of your chest.
- Lean forward into a plank position, stepping your feet back until your body is at a 45-degree angle or lower.
- Align your feet hip-width apart and engage your glutes to create a rigid line from head to heels.
How to do it
- Inhale and slowly bend your elbows to lower your forehead toward your hands, keeping your upper arms fixed and parallel to the floor.
- Lower yourself until your hands are near your temples, maintaining a 3-second eccentric (lowering) phase.
- Exhale and press firmly through your palms to extend your arms back to the starting position without locking the elbows.
- Keep your core braced throughout the movement to prevent your hips from sagging or piking.
Form checklist
- Keep elbows tucked in and pointing forward; do not let them flare out to the sides.
- Maintain a neutral spine and avoid arching the lower back.
- Ensure the straps remain taut and do not rub against your shoulders or arms.
- Keep your shoulders pulled down and away from your ears to avoid trap dominance.
Pro tips
- To maximize triceps recruitment, focus on 'pushing the handles away' rather than just pushing your body up.
- Imagine your body is a solid board; the only moving parts should be your elbow joints.
- At the top of the movement, squeeze your triceps and core simultaneously for a full second to enhance mind-muscle connection.
Make it harder
- Walk your feet further back toward the anchor point to increase the percentage of body weight you are lifting.
- Perform the exercise with a single-leg stance to significantly increase the demand on your obliques and hip stabilizers.
Frequently asked
- What muscles does the suspender triceps press work?
- The suspender triceps press primarily targets the triceps, and also works the abs, obliques, rotator cuff, and serratus anterior as secondary muscles.
- What equipment do you need for the suspender triceps press?
- The suspender triceps press uses suspension trainer.
- Is the suspender triceps press good for beginners?
- The suspender triceps press is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.