Suspension Chest Dip

Suspension Chest Dip

The Suspension Chest Dip is an effective exercise targeting the muscles of the chest, triceps, and shoulders. It is especially beneficial for individuals looking to develop upper body strength, improve muscle tone, and enhance overall upper body stability. Being a compound exercise, it engages multiple muscle groups simultaneously, making it a valuable addition to any workout routine. To perform the Suspension Chest Dip, a suspension trainer or a set of gymnastic rings are required. These tools allow for a wide range of motion and challenge your stability throughout the exercise. The starting position involves gripping the handles of the suspension trainer or rings with your palms facing down and arms extended straight. Your body should be at an incline, with your feet positioned forward and your weight supported on your hands. By bending your elbows, lower your body towards the ground while keeping your chest up and shoulders back. Focus on maintaining control and using your chest and triceps to perform the movement. Once you reach a comfortable depth, push through your hands to return to the starting position, fully extending your arms. Remember, proper form and technique are crucial for avoiding injury and maximizing results. Engage your core for stability, keep your shoulders down and away from your ears, and avoid excessive swinging or bouncing. Incorporating the Suspension Chest Dip into your fitness routine can help you build upper body strength, improve muscular endurance, and enhance overall functional fitness. Progress gradually by increasing the range of motion and the number of repetitions to continue challenging your muscles. Always listen to your body and consult with a fitness professional if you have specific concerns or limitations. Keep pushing yourself, and enjoy the benefits of this challenging exercise!


  • Start by setting up a suspension trainer at an appropriate height, making sure it's securely anchored.
  • Stand facing away from the suspension trainer, grasp the handles with an overhand grip, and extend your arms fully in front of you.
  • Position your feet hip-width apart and slightly ahead of your body, creating a stable base.
  • Lower your body by bending your elbows, keeping them close to your sides, until your chest dips below your hands.
  • Pause briefly at the bottom of the dip, then push through your hands to extend your arms and return to the starting position.
  • Maintain a controlled motion throughout the exercise, engaging your chest, triceps, and shoulders.

Tips & Tricks

  • Maintain proper form by keeping your body straight and aligned during the entire movement.
  • Engage your core muscles by tucking your pelvis and squeezing your abs throughout the exercise.
  • Focus on controlled movements and avoid using momentum to complete the dips.
  • Gradually increase the intensity by adjusting the height of the suspension straps.
  • To target different muscle groups, vary your hand positioning during the exercise.
  • Incorporate variations like knee tucks or leg raises after completing the dips for an added challenge.
  • Ensure that your shoulders are relaxed and avoid any excessive shrugging or tension.
  • Allow for proper rest and recovery between sets to prevent muscle fatigue and reduce the risk of injury.
  • To make the exercise more challenging, slow down the tempo and focus on eccentric contractions during the lowering phase.
  • Stay consistent with your training and gradually increase the number of repetitions and sets over time.


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