TRX Self-Assisted Chest Dip
Build a stronger chest! Use TRX assistance for perfect dips and controlled, effective reps.
The TRX Self-Assisted Chest Dip is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. You'll need: suspension trainer.
Required Equipment
TRX Self-Assisted Chest Dip Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
TRX Self-Assisted Chest Dip Variations and Alternatives
How to do the TRX Self-Assisted Chest Dip
Set up a suspension trainer so that the handles are at chest height.
Grasp the suspension trainer handles firmly with each hand.
Lean forward slightly, engage your core, and keep your elbows close to your body as you start the movement.
Push yourself up to the starting position with your arms fully extended, but without locking your elbows. This is the top of the dip movement.
Slowly lower your body by bending your elbows, allowing them to flare out slightly to target the chest muscles. Keep lowering until your upper arms are parallel to the ground or as low as you can comfortably go. This is the bottom of the dip movement.
Using your chest and arm strength, press up to the starting position while still maintaining a forward lean.
Make sure to keep your movements controlled and avoid using momentum to lift yourself up.
Repeat for the desired number of repetitions and sets.
Note:<br>- Ensure to perform a proper warm-up before engaging in dips to prepare your muscles and joints.<br>- Adjust the difficulty by taking a step backward (to increase difficulty) or stepping closer (to decrease difficulty) to the suspension trainer anchor point.
---
TRX Self-Assisted Chest Dip FAQs
What muscles does the TRX Self-Assisted Chest Dip work?
The TRX Self-Assisted Chest Dip mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the TRX Self-Assisted Chest Dip?
Suspension trainer.
Is the TRX Self-Assisted Chest Dip a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the TRX Self-Assisted Chest Dip go on?
It belongs on push day in a push/pull/legs routine.
What are some TRX Self-Assisted Chest Dip variations and alternatives?
Similar exercises include the Machine Assisted Dips, Band Assisted Dip, Chest Dip and TRX Chest Press.
Training calculators
Work out the numbers behind your training before your next session.