Suspension Trainer Triceps Extension
A suspension triceps extension that bends and straightens the elbows above the face.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Elbow extension
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Face away from the anchor with the handles held ahead and above the forehead.
- Use a shallow forward lean with the arms straight and the body in one line.
Do the rep
- Bend the elbows to lower the forehead toward the handles while the upper arms stay still.
- Straighten the elbows to return the body to the starting lean.
What counts as a rep
One rep bends both elbows to bring the forehead toward the handles and returns to straight arms without moving the upper arms.
One rep bends both elbows to bring the forehead toward the handles and returns to straight arms without moving the upper arms.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep the elbows aimed forward.
- Use a steeper body angle when the reps get easy.
Common mistakes
Moving through the shoulders
What you seeThe upper arms drop as the elbows bend.
FixUse an easier angle and keep the upper arms in place.
The elbows should provide the main movement.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the elbows or shoulders hurt.
- End the set before you cannot control the return.
General educational content, not individual coaching or medical advice.
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