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Suspension Triceps Dip

Suspension Triceps Dip

The Suspension Triceps Dip is a highly effective exercise that targets the triceps muscles, which are located at the back of the upper arms. This exercise is performed using suspension training equipment such as TRX straps or gymnastic rings, which adds an element of instability to the movement. By engaging the triceps, shoulders, and core, the Suspension Triceps Dip not only helps to tone and strengthen the arms but also improves overall upper body stability. One of the key benefits of the Suspension Triceps Dip is that it allows for a greater range of motion compared to traditional triceps dips. By adjusting the angle of your body, you can increase or decrease the intensity of the exercise, making it suitable for people of different fitness levels. Additionally, the suspension aspect of this exercise enhances the engagement of stabilizing muscles, making it an excellent choice for those looking to improve their balance and proprioception. Including the Suspension Triceps Dip in your workout routine can contribute to the development of stronger, more defined triceps muscles. Strong triceps not only aid in everyday movements like pushing objects but also assist in improving upper body functional strength and athletic performance. Regularly incorporating this exercise into your fitness regimen, along with proper form and progression, can help you achieve your desired fitness goals, whether that be building muscle, toning, or increasing overall strength.


  • Start by adjusting the suspension trainer to a height that allows you to hold the handles at chest height.
  • Hold the handles with a neutral grip, palms facing each other, and step back a few feet to create tension in the straps.
  • Keep your arms straight and walk your feet forward, leaning your body at an angle.
  • Initiate the movement by bending your elbows and lowering your body towards the floor.
  • Avoid excessively flaring your elbows and maintain control throughout the entire range of motion.
  • Stop the descent when your elbows reach a 90-degree angle.
  • Push yourself back up by extending your elbows and returning to the starting position.
  • Squeeze your triceps at the top of the movement to fully engage the muscles.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the exercise.
  • Engage your core muscles to stabilize your body during the movement.
  • Start with a full range of motion, going as low as you comfortably can.
  • Keep your elbows close to your body to target the triceps muscles effectively.
  • Gradually increase the difficulty by adjusting the angle of your body.
  • Remember to breathe in a controlled manner throughout the exercise.
  • Use a proper warm-up and cool-down routine to prevent injury and aid recovery.
  • Listen to your body and rest when needed to avoid overtraining.
  • Ensure proper nutrition and hydration levels to support your muscle growth and recovery.
  • Consider incorporating other triceps exercises to add variety and challenge to your routine.


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