Suspension triceps extension

Also called TRX triceps extension.

What is a suspension triceps extension?

A suspension triceps extension is a bodyweight exercise in which you bend and straighten your elbows while holding suspended handles in front of your head. Face away from the anchor and keep your upper arms raised as your body leans forward and returns.

A woman faces away from a suspension anchor in two side views, first with straight arms in front and then leaning forward with bent elbows and the handles beside her head.

How do you perform a suspension triceps extension?

Set up

Install the trainer on a secure anchor using its manufacturer’s instructions, check the straps and handles, and clear the floor around you. Set both straps to equal length.
Face away from the anchor, hold a handle in each hand and reach your arms forward. Plant your feet and take a slight forward lean with a straight body. Keep the handles apart and the straps taut.

Execution

Bend your elbows to bring the handles toward the sides of your forehead as you lean farther forward. Keep your upper arms raised rather than dropping the elbows beside your ribs.
Stop before your shoulders or lower back lose position. Straighten your elbows to move your body back to the starting lean.
Repeat at the same angle, then step into a secure upright stance before letting go.

Common mistakes

Pressing with the elbows beside the chest
Use a more upright angle and keep the upper arms raised so each repetition remains an elbow extension.
Arching the lower back to finish
Stop the set and reduce the forward lean before trying again.

Where it fits in a session

Include this movement where it fits the strength session you have planned.

Record strap length and foot position, and keep the elbow-bending depth consistent.

Muscles worked

Front

Back

Primary

Secondary

None listed in this guide

Schematic surface view. Some muscles are partly visible or not shown.

These are the main muscles represented in the guide, not an exhaustive list or a measured activation ranking.

Frequently asked questions

How is this different from a suspension chest press?

Here the upper arms stay raised and the handles move toward your forehead as the elbows bend. In the chest press the handles approach the sides of your chest.

Should I start with a deep lean?

Start nearly upright and use a small bend of the elbows. Increase the range only while you can return without arching your back or dropping your upper arms.

Sources

Betts et al. Anatomy and Physiology 2e. OpenStax, 2022. https://openstax.org/books/anatomy-and-physiology-2e/pages/11-5-muscles-of-the-pectoral-girdle-and-upper-limbs