TRX Wide Dip

TRX Pro 4 Strap

The TRX Wide dip exercise takes the already difficult bar dip exercise, which is somewhat stable and adds an unstable element to it, similar to using the rings in gymnastics. Because of this, there is greater shoulder stability that is required from this movement.

Primary muscles worked

  • Chest

Secondary muscles worked

  • knees
Body Part

Body Part:






Step 1: Adjust the height of the TRX straps so that when you are in the beginning position (with knees bent), there is room for you to lower yourself down towards the floor without your knees touching it.

Step 2: From a standing position, place one hand in each of the TRX handles, and bring your arms in towards your sides to help brace your shoulders.

Step 3: From this position, remove your feet from the floor by bending your knees, in order to support yourself suspended. Make sure you are forcibly holding your arms by your sides, with your shoulders depressed firmly. Ideally, you want to keep your core engaged, your glutes tight, and your knees together.

Step 4: Now begin to lean slightly forward, and lower yourself toward the floor by bending your arms. Keeping your shoulders properly braced will help you avoid going too low or losing control of the movement, which could be harmful to the shoulder joint.

Step 5: Once you have lowered yourself as low as you can with control, push yourself back up to the starting position.

Step 6: Repeat the movement several times.

How to progress the exercise

This exercise is already advanced in level. However, in order to increase the intensity of this movement, tempo can be decreased, and the pike position can be held longer. This will be a form of a handstand that you will be holding, which will put more stress on the shoulders.

Additional Information

Maintaining proper alignment, or ‘stacking’ of the wrists, shoulders, and hips is essential for the proper execution of this exercise.

TRX Pro 4 Strap



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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