Suspended Self-assisted Chest Dip
The Suspended 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 suspension compound exercise at beginner difficulty.
A suspension compound push exercise targeting the Pectoralis Major (Sternal).
| Equipment | Suspension |
|---|---|
| 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 between two suspension handles, approximately mid-thigh height. Grasp handles on each side and straighten arms with shoulders above hands. Hold position firmly and place portion of body weight on handles. Execution: Lower body by bending arms back. If necessary, use minimal assistance of lower body to control descent, allowing knees to bend, keeping feet in contact with floor. When slight stretch is felt in chest or shoulders, push body up back up until arms are straight. Repeat with minimal assistance from legs. Comments: If lower body is used for assistance,Quadricepsare utilized. Hips are kept straighter and body more upright, as compared toAssisted Triceps Dip. This exercise can be performed on adjustable length gymnastics rings or a dual anchored suspension trainer.
Alternative Exercises
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