Suspension Trainer Dip

oec:suspension-trainer-dip

A bodyweight pressing exercise performed using suspension straps that targets the triceps, chest, and anterior deltoids while challenging shoulder stability.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: TRX Dip, TRX Dips, Suspension Dip, Suspension Trainer Dips

How to do it

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.

Movement

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

Allowing the hands and handles to drift wide away from the torso.: Actively pull the handles into your sides and engage the lats and chest to stabilize the straps.
Shoulders shrugging up toward the ears at the bottom.: Keep scapulae depressed by actively pushing down through the palms throughout the entire movement.
Excessive forward shoulder dump at depth.: Limit the depth to approximately 90 degrees at the elbows and keep your chest lifted.

Safety

Ensure the suspension anchor is completely secure before supporting bodyweight.
Use foot assistance on the floor if you cannot maintain stable shoulder alignment.

Muscles

Triceps brachii prime mover
Pectoralis major prime mover
Front deltoid synergist
Rotator cuff stabilizer
Rectus abdominis stabilizer

Joints

Elbow: Flexion, Extension
Shoulder: Extension, Flexion, Adduction
Shoulder blade: Depression, Elevation
Wrist: Isometric stabilization

Details

Movement: Vertical push, Push
Modality: Calisthenics, Strength, Hypertrophy
Mechanics: compound
Force: push
Laterality: bilateral
Kinetic chain: closed
Level: intermediate
Equipment: Suspension trainer
Record: Repetitions
Load: bodyweight, not applicable

variation of Dip
progression of Dip
substitute for Ring Dip

Sources

wger: TRX dips, by cynomops (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

suspension-trainer-dip.json