{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "TRX Dip",
      "kind": "brand"
    },
    {
      "text": "TRX Dips",
      "kind": "brand"
    },
    {
      "text": "Suspension Dip",
      "kind": "common"
    },
    {
      "text": "Suspension Trainer Dips",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "flexion",
          "adduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "elevation"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "vertical-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "weight-vest"
    ],
    "required": [
      [
        "suspension-trainer"
      ]
    ]
  },
  "external_ids": {
    "wger": "1269"
  },
  "id": "oec:suspension-trainer-dip",
  "instructions": {
    "setup": [
      "Adjust the suspension trainer handles to roughly waist height.",
      "Grasp both handles using a neutral grip, palms facing inward.",
      "Press down into the handles to lock out your arms in a tall support position, with feet placed on the floor to regulate assistance as needed."
    ],
    "steps": [
      "Keep your chest proud and core tight as you bend your elbows to lower your body in a controlled descent.",
      "Descend until your elbows reach approximately a 90-degree angle, keeping the handles close to your sides.",
      "Drive your palms downward into the handles, extending your elbows to press back up to the top lockout."
    ],
    "breathing": "Inhale as you lower your body under control; exhale forcefully as you press back up to full extension.",
    "cues": [
      "Keep the straps tight and hands pinned close to your ribs.",
      "Maintain active, depressed shoulders without shrugging.",
      "Control the handles to prevent them from drifting outward."
    ],
    "common_faults": [
      {
        "fault": "Allowing the hands and handles to drift wide away from the torso.",
        "correction": "Actively pull the handles into your sides and engage the lats and chest to stabilize the straps."
      },
      {
        "fault": "Shoulders shrugging up toward the ears at the bottom.",
        "correction": "Keep scapulae depressed by actively pushing down through the palms throughout the entire movement."
      },
      {
        "fault": "Excessive forward shoulder dump at depth.",
        "correction": "Limit the depth to approximately 90 degrees at the elbows and keep your chest lifted."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the suspension anchor is completely secure before supporting bodyweight.",
        "Use foot assistance on the floor if you cannot maintain stable shoulder alignment."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Suspension Trainer Dip",
  "previous_ids": [
    "oec:trx-dips"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: TRX dips",
        "url": "https://wger.de/en/exercise/1269/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "cynomops"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dip"
    },
    {
      "type": "progression-of",
      "target": "oec:dip"
    },
    {
      "type": "substitute-for",
      "target": "oec:ring-dip"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "position": "support",
    "range": "full"
  },
  "status": "active",
  "summary": "A bodyweight pressing exercise performed using suspension straps that targets the triceps, chest, and anterior deltoids while challenging shoulder stability."
}