Assisted Chest Dip (Kneeling) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Leverage Machine
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Assisted Chest Dip (Kneeling) is a compound upper body exercise primarily targeting the chest muscles, with secondary engagement of the triceps. Performed on a leverage machine, the exercise involves adjusting the weight to assist in the movement, allowing users to focus on form without excessive strain. As you grip the handles and kneel on the platform, you lower your body by bending the elbows, allowing them to flare out, then push through your palms to raise your body back to the starting position. This exercise effectively strengthens and tones the chest and triceps, promoting upper body muscle development with controlled assistance for those who may struggle with full-bodyweight dips.
How to Perform
Set the weight on the assisted dip machine to a level that matches your strength and experience, ensuring proper support during the movement.
Step onto the machine’s platform and take hold of the handles with an overhand grip, keeping your palms facing down.
Position your knees on the machine’s padded support to ensure a stable and comfortable base.
Maintain good posture by keeping your chest lifted and your shoulders back. Lower your body by bending your elbows outward, allowing them to flare to the sides.
Continue lowering your torso until your upper arms are roughly parallel to the ground, or slightly deeper if your range of motion allows.
Press down through the handles, focusing on activating your chest muscles, and push your body back to the starting position.
Repeat the movement for the recommended number of sets and repetitions, maintaining control throughout.
Keep your breathing steady—exhale as you press upward and inhale as you descend, ensuring proper oxygen flow to support your efforts.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on keeping your chest lifted throughout the movement to fully engage the chest muscles.
Avoid letting your elbows flare too far out to prevent unnecessary strain on the shoulder joints.
Control the descent phase to maximize time under tension and enhance muscle activation.
Engage your core for stability, ensuring you maintain a solid and controlled posture during the entire set.
Keep your head aligned with your spine to avoid neck strain while performing the movement.
Use an appropriate weight setting to ensure the exercise is challenging but allows for proper form.
Perform the exercise slowly to maintain focus on the chest and avoid relying too much on momentum.
Don't lock your elbows at the top of the movement—keep a slight bend to maintain muscle tension.
Keep your shoulders relaxed and down, not hunched, to protect them during the movement.
Gradually increase the weight or reps over time to continue progressing without sacrificing form.
How Not to Perform
Don’t let your shoulders round: Avoid hunching your shoulders forward, as this can put unnecessary strain on your shoulder joints and reduce chest activation. Keep your shoulders back and down throughout the movement.
Don’t let your elbows flare out too much: Allowing your elbows to flare excessively can strain the shoulder joints and shift focus away from the chest. Keep a controlled angle with your elbows pointing slightly outward.
Don’t rely on momentum: Using momentum to complete the movement takes the focus away from the chest and triceps. Perform the exercise with slow, controlled movements to maximize muscle engagement and reduce risk of injury.
Don’t lock your elbows at the top: Fully locking your elbows at the top of the dip can lead to joint strain. Keep a slight bend in your elbows to maintain tension in the chest and triceps and avoid putting too much pressure on the elbow joints.
Don’t bend too far forward: Tilting your body too far forward may engage the shoulders and limit chest activation. Keep your chest lifted, avoiding forward lean, and focus on pushing from your chest rather than your shoulders.
Don’t use too much assistance: Over-assisting with the machine can reduce the challenge of the exercise and limit muscle activation. Adjust the weight so that you feel sufficient resistance to work your chest and triceps effectively.
Don’t neglect breathing: Holding your breath during the movement can lead to unnecessary tension and fatigue. Remember to exhale as you push up and inhale as you lower yourself.
Don’t rush through the reps: Speeding through the movement can reduce the time spent under tension, which is important for muscle growth. Focus on quality and control each rep to get the most out of the exercise.
Don’t overlook your core: Failing to engage your core can lead to instability and inefficient movement. Maintain a strong, tight core to help stabilize your body during the dip.
Don’t perform with improper posture: Avoid slouching or arching your back excessively, as it can cause discomfort and affect the proper targeting of the chest. Keep your spine neutral and engage your core to maintain good posture throughout.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
