Suspender Chest Dip
Description
The suspender chest dip uses suspension straps for a chest-focused dip variation. With the straps held at hip level and the body leaning forward, the press emphasizes the lower chest more than the triceps. The unstable suspension straps add stability work to the standard dip.
Muscle Group
Equipment Required
Suspender Chest Dip Instructions
- Adjust suspension straps to about hip height.
- Grip both handles with palms facing each other.
- Step back to stand between the handles.
- Press up to support yourself on the handles with arms extended.
- Lean your torso forward at about 30 degrees.
- Brace your core and squeeze your glutes.
- Lower your body by bending the elbows.
- Press back up to the starting position by extending the arms.
Suspender Chest Dip Form & Visual
Suspender Chest Dip Benefits
- Bodyweight lower chest emphasis
- Strong unstable surface stability work
- No bench or dip station required
- Builds chest size
- Different stimulus than parallel bar dips
- Useful for home or travel training
Suspender Chest Dip Muscles Worked
- Pectoralis major (lower fibers)
- Triceps brachii
- Anterior deltoid
Suspender Chest Dip Variations & Alternatives
- Dip
- Parallel Bar Dip
- Ring Dip
- Push Ups
- Chest Dip
- Suspender Self Assisted Chest Dip
