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TRX Tricep Dip
TRX Tricep Dip uses suspension straps for a bodyweight vertical push that targets triceps, chest, and shoulders to build upper body strength and stability; scale by adjusting foot position for difficulty.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Lats, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Chest
7/10Mid Chest, Lower Chest
Shoulders
6/10Anterior Delts
Lats
3/10Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX straps at hip height. Face away from anchor, grip handles with neutral grip, step forward to tension straps, extend arms, and align body in straight line from head to heels with core engaged.
- Bend elbows to lower body, keeping elbows tucked and torso upright.
- Lower until upper arms are parallel to ground.
- Push through handles to extend arms and return to start.
- Squeeze triceps at top.
- Maintain plank position throughout.
- Repeat for reps, controlling descent.
Coaching Tips
Form Cues
- Elbows tucked tight
- Core braced firm
- Torso upright
- Push through palms
- Shoulders down away from ears
Breathing
Inhale as you lower, exhale as you push up; brace core throughout.
Tempo
2-1-1
Range of Motion
Start with arms extended overhead; lower until upper arms parallel to floor; full extension at top without locking elbows.
Safety
Safety Notes
- Avoid if acute shoulder or elbow pain
- Warm up shoulders before starting
- Do not lock elbows at top
- Stop if joint strain occurs
- Use beginner variation if unstable
Spotting
No spotter needed; use assisted foot position or safeties if available for progression.
Common Mistakes
- Flaring elbows out
- Arching lower back
- Using momentum to swing
- Lowering too deep with poor shoulder mobility
- Leaning too far forward shifting to chest
When to Avoid
- Shoulder impingement
- Elbow tendonitis
- Recent shoulder surgery
Flexibility Needed
- Shoulder flexion to 150 degrees
- Ankle dorsiflexion for stability
Build Up First
- Proficient plank hold
- Basic dip form on stable surface
Also known as
TRX Suspension Tricep Dip, Suspension Trainer Dip, TRX Triceps Extension
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