Suspension Self assisted Triceps Dip

Suspension Self assisted Triceps Dip

The Suspension Self-Assisted Triceps Dip is a fantastic exercise that targets the triceps, one of the largest muscle groups in the upper arm. This exercise is especially beneficial for individuals looking to strengthen and tone their arms while improving overall upper body strength. The beauty of the Suspension Self-Assisted Triceps Dip lies in its versatility. By using suspension straps, you can adjust the difficulty level as per your fitness level. The exercise primarily involves using your body weight as resistance, providing an effective workout for both beginners and advanced fitness enthusiasts. This exercise primarily targets the triceps brachii muscles, which are responsible for extending and straightening the elbow joint. It also engages other supporting muscles such as the chest, shoulders, and core to provide stability and control during the movement. Regularly incorporating Suspension Self-Assisted Triceps Dips into your workout routine can help improve your pushing strength, enhance upper body muscular endurance, and promote better overall arm definition. Remember to focus on proper form and controlled movement to maximize results and reduce the risk of injury. For an added challenge, you can experiment with different hand positions, such as a narrow grip or a wider grip, to target different areas of the triceps. Additionally, you can modify the intensity by adjusting the suspension straps' length or utilizing a weighted vest. Remember to listen to your body and start with a modified version of the exercise if needed. Gradually progress by increasing repetitions, sets, or difficulty as you become more comfortable and proficient with the movement. Enjoy the burn and watch your triceps become stronger and more defined with each workout!


  • Start by adjusting the suspension straps to an appropriate height. The higher the straps, the easier the exercise will be.
  • Grab the handles of the suspension straps, palms facing down.
  • Step backwards, leaning your body at an angle with your arms fully extended and your feet flat on the floor.
  • Bend your elbows and lower your body towards the floor. Keep your elbows close to your sides and maintain control throughout the movement.
  • Once you reach the bottom position, push yourself back up by straightening your arms, squeezing your triceps.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the entire movement to maintain proper form and stability.
  • Start with a shorter suspension length for more support and gradually increase the difficulty by lengthening the suspension or reducing assistance.
  • Focus on maintaining a slow and controlled movement, avoiding any swinging or jerking motions.
  • Ensure that your elbows are tracking along the same direction as your shoulders, rather than flaring out to the sides.
  • To increase the challenge, try performing the exercise with your feet elevated on a bench or stability ball.
  • If you feel any discomfort or pain in your shoulders, modify the exercise by reducing the range of motion or using lighter resistance.
  • Don't forget to breathe consistently throughout the exercise, inhaling during the eccentric phase (lowering) and exhaling during the concentric phase (raising).
  • Aim for a full range of motion, lowering your body until your elbows are at a 90-degree angle and then fully extending your arms at the top of the movement.
  • If you don't have access to suspension straps, you can mimic the exercise using a stable chair or bench.
  • Consider incorporating other triceps exercises and overall upper body workouts into your routine to enhance your progress.


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