Suspended Triceps Extension
The Suspended Triceps Extension primarily works the Triceps (Long Head) and stabilizer support from the Brachialis, Erector Spinae, External Obliques, Gastrocnemius (Medial), Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rectus Abdominis, Rectus Femoris, Rhomboids, Serratus Anterior, Teres Major, Wrist Flexors. It is a suspension isolation exercise at intermediate difficulty.
The Suspended Triceps Extension is an intermediate isolation exercise performed with suspension, following a extension movement pattern. It primarily targets the Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A suspension isolation push exercise targeting the Triceps (Long Head).
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
Muscles Worked
The Triceps (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Brachialis, Erector Spinae, External Obliques, and 13 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Grasp handles and step forward between suspension trainers.
- Position arms downward and slightly forward, nearly parallel with suspension straps.
- Lean forward, placing upper body weight onto handles with arms straight, while stepping back onto forefeet so body is leaning forward at desired angle.
- Straighten body, so torso is in-line with legs.
Execution
- Lower body by bending elbows, allowing head to travel between suspension handles.
- Raise body up and back up until arms are extended.
- Repeat.
Comments
- Both upper and lower body should be kept straight throughout movement.
- Angle of body affects difficulty of movement.
- SeeGravity Vectorsfor greater understanding of how body angle influences resistance.
- Also seeSuspended Triceps Extension with Triceps Rope.
- This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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