Assisted Wide-Grip 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
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Assisted Wide-Grip Chest Dip (Kneeling) is a compound upper body exercise primarily targeting the chest while also engaging the triceps as secondary muscles. Performed on a leverage machine, the exercise involves kneeling on a platform while gripping the wide handles, lowering the body by bending the elbows, and then pushing back up to the starting position. This movement helps strengthen the chest, especially the lower portion, by encouraging a wide arm position that maximizes muscle activation. The machine's assistance reduces the load on the body, making the exercise more accessible to individuals at various fitness levels. Proper form, including maintaining a controlled movement and keeping the chest up, is essential for maximizing benefits and minimizing the risk of injury.
How to Perform
Begin by adjusting the assistance level on the dip machine, either by modifying the weight stack or using resistance bands if provided.
Position yourself on the dip machine platform, facing the handles, and grip the wide handles firmly with both hands.
Tighten your core and maintain an upright chest posture as you lower your body by bending your elbows. Ensure your elbows are angled outward at about 45 degrees.
Continue lowering your body until your upper arms are approximately parallel to the ground or slightly beyond, depending on your flexibility and range of motion.
Push yourself back up by straightening your arms and pressing through your palms, returning to the starting position.
Perform the exercise for your desired number of repetitions, focusing on smooth, controlled movements.
Avoid any jerking motions or arching your back during the movement to ensure the focus remains on your chest and triceps, not risking injury.
After completing the set, carefully exit the machine and ensure you're fully stable before standing up.
★ 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
Keep your chest up and your core engaged to maintain proper posture throughout the movement.
Avoid arching your back or swinging your body to ensure the focus stays on your chest and triceps.
Control the lowering phase of the movement to maximize muscle activation and avoid using momentum.
Keep your elbows at a 45-degree angle to your body to protect your shoulder joints and better target the chest.
Use the appropriate level of assistance on the machine, ensuring you're challenged but can still maintain good form.
Focus on pressing through your palms and fully extending your arms at the top to fully engage your triceps.
Perform the movement slowly and deliberately to avoid strain on your shoulders and elbows.
If you feel discomfort or strain, reassess your form or reduce the assistance to ensure proper execution.
Incorporate progressive overload by gradually increasing the resistance or decreasing assistance over time to continue improving strength.
Ensure a steady rhythm throughout the exercise and avoid holding your breath; exhale as you push up and inhale as you lower your body.
How Not to Perform
Avoid letting your elbows flare out too much: If your elbows extend too wide, it can strain your shoulder joints and decrease chest activation. Keep them at a 45-degree angle to the body for better form and muscle engagement.
Don't allow your back to arch excessively: Arching your back puts unnecessary strain on your lower spine and reduces the effectiveness of the exercise. Maintain a neutral spine position and engage your core to prevent this.
Do not use momentum: Swinging your body or jerking your movements wastes energy and reduces the muscle-targeting effect. Lower and raise your body slowly and with control to maximize muscle engagement.
Avoid too much assistance from the machine: Using too much assistance from the machine can diminish the intensity of the exercise and prevent proper muscle development. Select an appropriate level of assistance that challenges you without compromising form.
Don’t neglect your range of motion: Not lowering your body fully or not fully extending your arms can limit the effectiveness of the exercise. Ensure your upper arms are parallel to the ground or slightly lower during the descent, and fully extend your arms at the top.
Do not hold your breath: Holding your breath during the movement increases internal pressure and can lead to dizziness or strain. Breathe out as you push up and inhale as you lower yourself.
Avoid shrugging your shoulders: Lifting your shoulders toward your ears during the dip can cause unnecessary tension and reduce chest activation. Keep your shoulders down and back to engage your chest properly.
Don’t rush through the exercise: Performing the movement too quickly prevents full muscle activation and increases the risk of injury. Perform the dip with a steady, controlled tempo for maximum benefit.
Don’t lock out your elbows at the top: Locking your elbows places stress on the joints and can reduce muscle tension. Stop just short of locking your arms to keep constant tension on the chest and triceps.
Avoid poor posture: Leaning forward too much or slouching can lead to ineffective targeting of the chest. Keep your chest lifted and your body aligned throughout the exercise.
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.
