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Suspension Trainer Tricep Dip
A suspension trainer vertical push that targets the triceps, chest, and shoulders to build upper body strength and stability; commonly scaled by using leg assistance.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Lats, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Chest
7/10Mid Chest, Lower Chest
Shoulders
6/10Anterior Delts
Lats
3/10Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust straps to mid-length. Stand between the handles, grip firmly with palms facing in, and press up to a support position with arms fully extended and shoulders depressed.
- Lower your body by bending elbows and leaning slightly forward.
- Keep elbows close to your sides, avoiding flare.
- Descend until upper arms are parallel to the floor.
- Push through palms to extend arms back to the start.
- Maintain a stable core and prevent swinging throughout.
Coaching Tips
Form Cues
- Shoulders down
- Elbows in
- Core tight
- Control the shake
- Chest up
Breathing
Inhale as you lower down, exhale as you press back up.
Tempo
2-1-1
Range of Motion
Lower until shoulders are slightly below elbows; extend to full lockout at the top.
Safety
Safety Notes
- Ensure anchor is secure
- Stop if shoulder pain occurs
- Use foot assistance if strength fails
Spotting
Self-spot using feet on the floor if necessary; no external spotter required.
Common Mistakes
- Flaring elbows out
- Shrugging shoulders
- Swinging legs
- Incomplete lockout
- Going too deep
When to Avoid
- Shoulder impingement
- Elbow tendonitis
- Recent shoulder surgery
Flexibility Needed
- Shoulder flexion to 150 degrees
- Ankle dorsiflexion for stability
Build Up First
- Proficient plank hold
- Basic dip form on stable surface
Also known as
TRX Dip, Suspension Dip, Ring Dip, Strap Dip
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