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Triceps · Advanced

Elevator Suspended Dip

Bodyweight pressing drill for chest and triceps with shoulder control.

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Elevator Suspended Dip demonstration

Exercise overview

Training details

TricepsChestShouldersCore

Equipment

Gymnastic Rings

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Support yourself on stable rings or suspension handles with straight arms, shoulders depressed, and the handles close.
  2. 02Lower to the first prescribed dip depth and pause while controlling the movement of the straps or rings.
  3. 03Continue to the next level only as far as the shoulders remain stable and the position stays pain-free.
  4. 04Press upward through the same staged pauses until the elbows straighten in the top support.
  5. 05Reset the rings close to your sides before repeating, and stop if shoulder control or alignment is lost.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionRing DipRelated variationPause Suspended DipRelated variationPlyometric Suspended DipRelated variationStraight-Bar DipRelated variationSuspension-Trainer Assisted DipRelated variationParallel Bar Dips

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteClose-Grip Bench PressComparable substituteDiamond Push-UpComparable substituteCable Triceps PushdownComparable substituteHand Stand Push UpComparable substituteBench PressComparable substituteMachine-Assisted Dip

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