Triceps Extension (Suspension)
Complete guide to Triceps Extension (Suspension). Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires suspension band. Step-by-step instructions and expert tips.
How to Perform Triceps Extension (Suspension)
Adjust the suspension straps to an appropriate length and grab the handles with an overhand grip.
Face away from the anchor point and lean forward, extending your arms overhead.
Your body should be at an angle with arms fully extended.
Engage your abs and take a breath.
Lower your head toward the handles by bending your elbows, keeping your upper arms stationary.
Extend your arms back to the starting position, squeezing your triceps at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |