Self-assisted Chest Dip
The Self-assisted Chest Dip primarily works the Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Minor, Rhomboids, Teres Major, Triceps (Long Head) and stabilizer support from the Trapezius (Lower). It is a none compound exercise at beginner difficulty.
A none compound push exercise targeting the Pectoralis Major (Sternal).
| Equipment | None |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Minor, Rhomboids, Teres Major, Triceps (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Trapezius (Lower) (back)
Instructions
- Preparation: Stand on bench or elevation between parallel bars. Mountwide dip barwith oblique grip (bar diagonal under palm), arms straight with shoulders above hands. Bend knees and hips slightly and place forefoot on bench or elevation below. Execution: Lower body by bending arms, allowing elbows to flare out to sides. If necessary, use minimal assistance of lower body to control descent, allowing knees and hips to bend, keeping forefeet in contact with bench or elevation. When slight stretch is felt in chest or shoulders, push body up until arms are straight and repeat, again with minimal assistance from legs. Comments: If lower body is used for assistance,HipandKneeExtensors muscles are utilized. Hips are bent more and body leans forward more, as compared toSelf-assisted Triceps Dip.
Alternative Exercises
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