Assisted Wide Grip Chest Dip (kneeling)

Description

How to Do Assisted Wide Grip Chest Dip (kneeling)

1. 1
   Setup

   Adjust the machine's knee pad to a comfortable height, allowing for a full range of motion without bottoming out. Select a weight that allows you to perform 8-12 repetitions with good form.

2. 2
   Setup

   Grasp the wide parallel bars with an overhand grip, slightly wider than shoulder-width, and carefully step onto the knee pad, ensuring your body is stable and centered.

3. 3

   Lean your torso slightly forward and unlock your elbows. Inhale as you slowly lower your body by bending your elbows, keeping them flared out to the sides, until your shoulders are below your elbows and you feel a deep stretch in your chest.

4. 4

   Exhale forcefully as you press through the palms of your hands and extend your elbows to push your body back up to the starting position. Focus on squeezing your chest muscles at the top without fully locking your elbows.

Tips

• Maintain a slight forward lean throughout the movement to emphasize chest activation; an upright posture will shift more focus to the triceps.
• Control the eccentric (lowering) phase of the movement by taking at least twice as long to lower your body as you do to push back up, maximizing muscle tension.
• Keep your shoulder blades retracted and depressed to provide a stable base and prevent excessive shoulder protraction, which can lead to injury.
• Avoid shrugging your shoulders towards your ears at the bottom of the dip; maintain active depression to protect your shoulders and keep tension on the chest.

Common Mistakes

• ×Performing partial repetitions by not lowering deep enough limits chest activation; ensure your shoulders drop below your elbows to achieve a full range of motion.
• ×Flaring elbows too wide or letting them collapse inward puts undue stress on the shoulder joint; maintain a consistent, moderately wide elbow position throughout the movement.
• ×Relying on momentum to push up reduces muscle engagement; focus on a controlled, consistent tempo, using your chest and triceps to drive the movement.