Exercise guide
Suspension Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Chest
- Upper arms
- Waist
This bodyweight isolation exercise targets all three heads of the triceps while demanding significant core stability. It provides a deep stretch at the bottom of the movement, which is highly effective for muscle hypertrophy and overhead pressing strength.
Reviewed by the Crucible 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 directly in front of your shoulders.
- Walk your feet back until your body is at a diagonal angle, maintaining a straight line from head to heels.
- Position your feet hip-width apart and engage your core to stabilize your spine.
How to do it
- Inhale and slowly bend your elbows to lower your forehead toward your hands, keeping your upper arms stationary and parallel to the floor.
- Lower yourself until your hands are near your temples or slightly behind your head to achieve a full stretch in the triceps.
- Exhale and press through your palms to extend your arms back to the starting position using a controlled 2-1-2-1 tempo.
- Keep your shoulders pinned in place, ensuring the movement occurs only at the elbow joint.
Form checklist
- Keep elbows tucked in and pointed forward rather than flaring out to the sides.
- Maintain a rigid plank position; do not let your hips sag or your lower back arch.
- Ensure the straps do not rub against your ears or arms during the movement.
- Stop just short of locking out the elbows to maintain constant tension on the muscle.
Pro tips
- Think about 'pushing the handles away' from your face rather than just pushing yourself up to better isolate the triceps.
- Pause for one second at the bottom of the rep to maximize the weighted stretch on the long head of the triceps.
Make it harder
- Walk your feet further back toward the anchor point to create a steeper body angle and increase the resistance.
- Perform the movement with one foot lifted off the ground to significantly increase the core stability requirement.
Frequently asked
- What muscles does the suspension triceps extension work?
- The suspension triceps extension primarily targets the triceps, and also works the abs, deltoids, forearms, and obliques as secondary muscles.
- What equipment do you need for the suspension triceps extension?
- The suspension triceps extension uses suspension trainer.
- Is the suspension triceps extension good for beginners?
- The suspension triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.