Suspension Triceps Extension Push-up

The Suspension Triceps Extension Push-up is a challenging yet highly effective exercise that targets multiple muscle groups in your upper body. This dynamic exercise combines the benefits of suspension training and a traditional push-up, providing an excellent workout for your triceps, chest, shoulders, and core muscles. To perform this exercise, you will need a suspension trainer, such as TRX, which is easily adjustable and can be installed at home or at the gym. Start by adjusting the handles of the suspension trainer to a height that allows you to comfortably perform push-ups while maintaining proper form. The triceps extension push-up variation engages your triceps to a greater degree compared to a standard push-up. As you lower your torso towards the floor, the suspension trainer allows your hands to move farther back, increasing the demand on your triceps. This can help strengthen and sculpt your triceps, giving you defined and toned arms. Additionally, the Suspension Triceps Extension Push-up also engages your chest and shoulder muscles, as well as your core, to provide stability and control throughout the movement. This exercise requires balance and coordination, making it an excellent choice for those looking to challenge themselves and improve overall upper body strength. Remember to always warm up before attempting any new exercise and listen to your body. Start with a modified version of this exercise if needed, gradually progressing to the full movement. As with any exercise, proper form is crucial to prevent injuries and maximize the benefits, so focus on maintaining a straight line from your head to your heels throughout the movement. Incorporate the Suspension Triceps Extension Push-up into your workout routine to add variety and target multiple muscle groups simultaneously. Stay consistent, push yourself, and enjoy the rewarding feeling of getting stronger and more toned with this challenging exercise.

Instructions

Start by attaching suspension straps to an anchor point above your head.
Grab the handles of the suspension straps with an overhand grip.
Position your body facing away from the anchor point, with your arms fully extended straight in front of you.
Walk your feet forward, creating an angle with your body, and lean onto the suspension straps.
Bend your elbows and lower your body towards the ground, keeping your elbows close to your sides.
Pause briefly at the bottom of the movement, then push yourself back up to the starting position, fully extending your arms.
Repeat the exercise for the desired number of repetitions.
Focus on controlling the movement and engaging your triceps throughout the exercise.

Tips & Tricks

1. Start with a full body warm-up before performing Suspension Triceps Extension Push-ups to prepare your muscles for the workout.
2. Engage your core and maintain a straight line from head to toe throughout the exercise to ensure proper form and maximize muscle activation.
3. Gradually increase the difficulty level by adjusting the length of the suspension straps to vary the resistance and challenge your triceps muscles.
4. Focus on controlling the movement both while lowering and raising your body during each repetition to fully engage the triceps and prevent momentum from taking over.
5. Incorporate proper breathing techniques by exhaling as you perform the triceps extension push-up and inhaling during the return phase of the movement.
6. Include variety in your training by incorporating other triceps exercises, such as triceps dips or close-grip push-ups, to target the muscle from different angles.
7. Allow adequate rest and recovery time between training sessions to let your triceps muscles repair and grow stronger.
8. Pay attention to your nutrition to ensure you're providing your body with the necessary fuel for muscle growth and recovery.
9. Consider working with a certified fitness professional to receive personalized advice and assistance in improving your technique and reaching your fitness goals.
10. Monitor your progress by tracking your repetitions, sets, and resistance used, to ensure you're continuously challenging yourself and making progress in your triceps strength and endurance.