The assisted chest dip (kneeling) is a chest-focused exercise performed on a leverage machine, where the user kneels on a pad for support. This machine-assisted variation helps reduce the load, making it accessible for those building strength or learning proper dip technique.
Quick Facts
How to Do Assisted Chest Dip (kneeling)
Follow these step-by-step instructions to perform Assisted Chest Dip (kneeling) with proper form and technique.
- Adjust the machine to your desired height and secure your knees on the pad.
- Grasp the handles with your palms facing down and your arms fully extended.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Pause for a moment, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Assisted Chest Dip (kneeling) targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Assisted Chest Dip (kneeling)
Incorporating Assisted Chest Dip (kneeling) into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Pectorals Development: Assisted Chest Dip (kneeling) directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Triceps and Shoulders, providing additional training stimulus without extra exercises.
- Safe and Controlled Movement: Machine exercises provide a fixed movement path, reducing the need for stabilization and allowing you to focus purely on the target muscles.
- Functional Strength: Strength exercises like Assisted Chest Dip (kneeling) build real-world strength that transfers to daily activities and athletic performance.
- Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.
Safety Tips and Precautions
Performing Assisted Chest Dip (kneeling) safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Assisted Chest Dip (kneeling), complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Adjust to Your Body: Take time to properly adjust all seat heights and pad positions to fit your body before adding weight.
- Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Assisted Chest Dip (kneeling), track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.