Suspended Self-assisted Triceps Dip

Suspended Self-assisted Triceps Dip


Utility: Basic
Mechanics: Compound
Force: Push



Stand between two suspension handles, approximately mid-thigh height. Grasp handles on each side and straighten arms with shoulders above hands. Holding position firmly and place bodyweight on handles. Place toes on floor behind with knees bent and feet back.


Lower body by bending arms back. If necessary, use minimal assistance of lower body to control descent, allowing knees to bend, keeping toes in contact with floor. When slight stretch is felt in chest or shoulders, push body up back up until arms are straight. Repeat with minimal assistance from legs.


If lower body is used for assistance, Quadriceps are utilized. Hips are kept straighter and body more upright, as compared to Assisted Chest Dip. This exercise can be performed on adjustable length gymnastics rings or a dual anchored suspension trainer.


Resistance can be reduced by pushing with legs more.


Suspended Triceps Dip can be performed with no assistance for greater challenge.

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