Suspension Trainer Triceps Extension
oec:suspension-trainer-triceps-extension
A bodyweight isolation exercise that targets the triceps by bending and extending the elbows against a suspension trainer while holding a rigid plank.
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Also called: TRX Triceps Extension, TRX Tricep Extension, Suspension Triceps Extension
How to do it
Setup
- Secure the suspension trainer to a high anchor point so the handles hang roughly at mid-torso height.
- Face away from the anchor point and grasp the handles with a shoulder-width, pronated grip.
- Extend your arms in front of your chest and walk your feet backward into a straight-line plank, leaning your body weight forward onto your toes.
Movement
- Keep your upper arms stationary and bend only at your elbows to lower your body forward until your hands are beside your forehead or temples.
- Pause briefly at the bottom to ensure the tension remains on the triceps and your core stays braced.
- Press through the palms and contract your triceps to extend your elbows, returning to the starting lockout position without moving your shoulders.
Breathing
Inhale as you bend your elbows to lower yourself down, and exhale forcefully as you press back up to arm extension.
Cues
- Keep the elbows pointing forward.
- Hold a rigid plank.
- Bend only at the elbows.
Common faults
- Flaring the elbows out wide to the sides, shifting the load off the triceps and stressing the shoulders.
- Keep your elbows tucked in line with your shoulders throughout the full range of motion.
- Piking at the hips or allowing the lower back to sag.
- Squeeze your glutes and brace your abdominals to maintain a rigid plank from head to heels.
- Dropping the upper arms downward and turning the exercise into a chest press.
- Fix your elbows high in space and pivot strictly around the elbow joint.
Safety
- Ensure the suspension anchor is fully secured before leaning your body weight into the straps.
- Adjust exercise difficulty by moving your feet forward to decrease the lean angle if elbow discomfort occurs.
Muscles
Joints
- Elbow: Extension, Flexion
- Shoulder: Isometric stabilization
- Lumbar spine: Isometric stabilization
Details
- Movement
- Elbow extension isolation, Anti-extension
- Modality
- Calisthenics, Hypertrophy, Strength
- Mechanics
- isolation
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- Suspension trainer
- Record
- Repetitions
- Load
- bodyweight
Related
- substitute for Plank Triceps Extension
- substitute for Sphinx Push-Up
- substitute for EZ-Bar Skull Crusher
Sources
- wger: TRX Tricep Extension, by cynomops (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.