Suspension Straps Tricep Extension

The Suspension Straps Tricep Extension is an innovative exercise that leverages suspension straps to effectively target the triceps. This bodyweight exercise not only enhances tricep strength but also engages various stabilizing muscles, offering a well-rounded upper-body workout.

It involves extending the triceps while holding onto suspension straps. The straps are anchored above you, allowing you to perform the exercise in a suspended position. This movement isolates the triceps, particularly the long head, and also engages the core and shoulders for stability. The exercise is effective for building tricep strength and improving overall upper-body stability.

Targeted Muscle Groups

Primary Muscles:

Triceps Brachii: The triceps are the primary muscle worked during this exercise, especially the long head. The extension of the elbow joint is the main action involved.

Secondary Muscles:

Deltoids (Front Shoulders): The anterior deltoids help stabilize the shoulder joint during the exercise.
Core Muscles: The abdominal and lower back muscles engage to maintain balance and stability while suspended.
Forearms: The forearm muscles are activated to grip the straps and stabilize the movement.

Equipment Needed

Suspension Straps: These are adjustable straps attached to an anchor point above you, such as a door or a dedicated suspension training frame.
Anchor Point: Ensure you have a secure anchor point that can support your body weight. Common options include a door frame or a sturdy beam.

How to Do the Suspension Straps Tricep Extension: Step-by-Step Guide

Step 1: Set Up Your Equipment

Adjust the suspension straps so that they are securely anchored above you. The handles should hang down at about chest height.

Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk

Step 2: Position Yourself

Stand facing away from the anchor point, grabbing the handles of the suspension straps. Walk your feet forward to create tension in the straps.
Lean forward slightly, keeping your body in a straight line from head to heels. Your arms should be fully extended in front of you, holding the handles with an overhand grip.

Step 3: Setup Your Posture

Starting Position: Begin with your arms fully extended in front of you and your elbows slightly bent. Your body should be at a slight angle, with your weight supported by the straps.

Step 4: Perform the Extension

Extension Phase: Bend your elbows and lower your body, allowing your forearms to move towards your forehead. Your upper arms should remain stationary, close to your head. Focus on contracting your triceps as you extend your elbows back to the starting position.
Return Phase: Push through your triceps to extend your elbows and return to the starting position, maintaining control and tension throughout the movement.

Step 5: Repeat

Perform the desired number of repetitions, ensuring each rep is done with controlled movements.

Recommended Reps and Sets

Beginners: 2-3 sets of 8-10 reps with moderate body weight
Intermediate: 3-4 sets of 10-12 reps with added body weight or increased difficulty
Advanced: 4-5 sets of 12-15 reps, incorporating variations or advanced techniques for increased intensity

Pro Tips for Success

Maintain Proper Form: Keep your body in a straight line and avoid excessive swinging or movement. Proper form ensures maximum engagement of the triceps and minimizes the risk of injury.
Controlled Movements: Focus on slow, controlled movements throughout the exercise. This increases muscle engagement and effectiveness.
Adjust Strap Length: Experiment with the length of the suspension straps to find the optimal angle for your body and ensure proper tension during the exercise.
Engage Your Core: Keep your core tight to stabilize your body and maintain balance while performing the exercise.

Common Mistakes to Avoid

Incorrect Strap Length: If the straps are too long or too short, it can compromise your form and reduce the effectiveness of the exercise. Adjust them properly for optimal tension.
Using Excessive Swinging: Excessive swinging or momentum can decrease the effectiveness of the exercise. Focus on controlled, deliberate movements.
Neglecting Core Engagement: Failing to engage your core can lead to poor body alignment and instability. Keep your core tight to support your posture.
Overextending Elbows: Overextending your elbows can strain the joints. Ensure you extend your arms fully but within a comfortable range of motion.

The Suspension Straps Tricep Extension is an excellent exercise for targeting the triceps and enhancing upper body stability. By incorporating this exercise into your routine, you can build tricep strength, improve core stability, and achieve a well-rounded upper body workout. Focus on maintaining proper form, using controlled movements, and engaging your core for the best results. With consistent practice and attention to detail, this exercise can be a valuable addition to your strength training regimen.