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Triceps · Advanced

Pause Suspended Dip

Advanced ring dip with a deliberate bottom pause that removes rebound and increases stability demand.

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Pause Suspended Dip demonstration

Exercise overview

Training details

TricepsChestShouldersCore

Equipment

Gymnastic Rings

Sets × reps

3 × 8

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Support yourself above stable rings or suspension handles with straight elbows, active shoulders, and the handles close to the body.
  2. 02Bend the elbows and lower into the dip while controlling the movement of the straps or rings.
  3. 03Pause at the prescribed depth without losing shoulder position or allowing the handles to drift outward.
  4. 04Press through the handles and extend the elbows until full support is restored.
  5. 05Stabilize completely at the top before beginning the next repetition.

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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 variationElevator 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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