Suspension Dips
TRX dips — bodyweight tricep dips with suspension straps, brutal at full body weight.
Level: Intermediate
Primary: Triceps
Secondary: Chest
Movement: Compound
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Suspension
Sports: Gymnastics MMA Wrestling
Target muscles
The triceps drive elbow extension. The chest contributes. The shoulders stabilize. The trunk braces against the unstable straps.
How to perform
Setup
Face away from the anchor. Grip the handles behind. Support the weight with arms extended.
Execution
Bend the elbows to lower the body downward. Keep elbows pointing back. Press through the palms to extend back.
Common mistakes
- Elbows flaring wide.
- Cutting depth.
- Sagging hips.
- Going too soon if standard dips aren't dialed.
- Soft trunk.
Progressions and regressions
Regress to bench dips. To progress, work for reps, weighted dips.
Programming notes
Tricep work. 3 sets of 6-10 reps, twice a week.
