Suspension Self assisted Triceps Dip

Suspension Self assisted Triceps Dip: So führst du sie aus

1. 1Set the suspension straps so the handles hang at roughly hip height when you are seated on the floor beneath them.
2. 2Sit on the floor directly beneath the anchor point and grip one handle in each hand at your sides, palms facing inward.
3. 3Plant your feet flat on the floor with knees bent at about 90 degrees, then press down through the handles to lift your hips off the floor, keeping your torso upright and your arms straight.
4. 4Brace your core and retract your shoulder blades slightly to create a stable base before each rep.
5. 5Lower your body by bending your elbows, keeping them tracking behind you rather than flaring out to the sides, until your upper arms are roughly parallel to the floor.
6. 6Pause briefly at the bottom, then push through your palms to straighten your arms and return to the starting position.
7. 7Use your legs to assist only as much as needed — the goal is to place the majority of the work on your triceps.

Technik-Tipps

• Keep your elbows pointed back throughout the movement; allowing them to flare wide shifts stress onto the shoulder joints and reduces triceps engagement.
• Squeeze the handles firmly — a strong grip stabilises the straps and helps transfer force more efficiently through the arms.
• Control the descent over 2–3 seconds rather than dropping quickly; eccentric loading builds strength faster and reduces joint stress.
• Exhale as you press back up and inhale on the way down to maintain intra-abdominal pressure and upper-body stability.
• Adjust foot pressure as you get stronger — less leg drive each session is how you progress toward an unassisted dip.

Häufige Fehler

• Flaring the elbows out to the sides: this places excessive load on the anterior shoulder and takes tension off the triceps, increasing injury risk.
• Using too much leg assistance: pushing heavily through the feet turns this into a leg press rather than a triceps exercise, limiting upper-body adaptation.
• Letting the torso lean back so the hips drift forward under the straps: the handles swing out of line, you lose a stable pressing path, and the triceps lose tension at the bottom.
• Shortening the range of motion: stopping well above parallel prevents the triceps from reaching full stretch, limiting strength and muscle development.
• Rushing the descent: a fast, uncontrolled drop removes the eccentric benefit and places abrupt stress on the elbow joints.

Häufig gestellte Fragen