Suspension Self assisted Chest Dip

Suspension Self assisted Chest Dip

The Suspension Self-Assisted Chest Dip is a dynamic upper body exercise that targets your chest, triceps, and shoulder muscles. This exercise is typically performed using suspension trainers like TRX or gymnastic rings. It provides an effective way to challenge your upper body strength while also engaging your core for stability and balance. To perform the Suspension Self-Assisted Chest Dip, you'll need to adjust the length of the suspension trainers so that they are at shoulder height. Start by standing facing away from the anchor point and hold onto the handles with a firm grip. Lean forward slightly and position your body at a diagonal angle. Now, place your feet on the ground and position them in front of your body, keeping your knees slightly bent. This will act as your self-assisted support system. Maintaining a straight body alignment and engaging your core, slowly lower your chest towards the handles by bending your elbows. Once you reach the bottom position, with your elbows at approximately 90 degrees, push yourself back up to the starting position by extending your arms. Remember to maintain control and avoid locking out your elbows at the top. The Self-Assisted Chest Dip can be adapted to different fitness levels by adjusting the angle of your body or the amount of bodyweight you're bearing on your feet. As you gain strength, you can gradually decrease the support from your feet until you can perform full chest dips with your feet off the ground. This exercise offers a challenging way to build upper body strength and muscular endurance. However, if you have any history of shoulder or elbow injuries, it's important to exercise caution or consult with a fitness professional before attempting this exercise.


  • Attach two suspension straps to a stable overhead anchor point.
  • Hold one handle in each hand and face away from the anchor point.
  • Walk forward until arms are fully extended and there is tension in the straps.
  • Position feet shoulder-width apart and slightly in front of the body.
  • Keep your body straight and engage your core.
  • Bend your elbows and lower your body towards the floor, keeping your elbows pointing out to the sides.
  • Lower until your arms are at a 90-degree angle or slightly lower.
  • Push through your palms and extend your arms to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to effectively target your chest muscles.
  • Engage your core muscles by pulling your belly button towards your spine during the movement.
  • Focus on the eccentric (negative) phase of the exercise by slowly lowering yourself down in a controlled manner.
  • To increase the intensity, you can add resistance by wearing a weighted vest or holding a dumbbell between your feet.
  • Remember to breathe properly throughout the exercise - inhale during the eccentric phase and exhale during the concentric phase.
  • For beginners, start with a higher anchor point and gradually progress to a lower anchor point as you build strength and stability.
  • Ensure that your shoulders are properly engaged and not shrugging or rolling forward during the exercise.
  • Pay attention to your grip - choose a grip width that is comfortable for you and allows for proper range of motion.
  • Gradually increase the number of repetitions and sets as you get stronger and more comfortable with the exercise.
  • Listen to your body - if you experience any pain or discomfort, modify the exercise or consult a professional.


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