Suspender Self assisted Chest Dip Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Suspension
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Levator Scapulae, Pectoralis Major Clavicular Head, Latissimus Dorsi, Triceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Self-assisted Chest Dip
How to: Suspender Self assisted Chest Dip
- Position the suspension straps at chest height.
- Grasp the handles and step back, leaning into the straps.
- Lower your body by bending at the elbows until your upper arms are parallel to the ground.
- Push yourself back to the starting position to complete one repetition.
Common Mistakes
- Not fully extending arms at the top of the movement.
- Allowing the elbows to flare out excessively.
- Not lowering deep enough, which limits muscle engagement.
Modifications
- Perform the dips with feet elevated on a bench for reduced intensity.
- Use a resistance band for assistance if unable to complete full dips.
Tips
- Keep your body straight and lower yourself slowly to maintain control.
- Engage your core throughout the movement to stabilize your body.
- Avoid swinging or using momentum to perform the dips.
Tags
chest
strength
bodyweight
upper body
suspension training
pectorals