Assisted Wide Grip Chest Dip (kneeling)
Master the Assisted Wide Grip Chest Dip. This exercise builds significant chest and tricep strength, offering a safer alternative to unassisted dips.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Assisted Wide Grip Chest Dip (kneeling)
Assisted Chest Dip (kneeling)
Chest · Pectoralis Major Sternal Head · Leverage machine
Barbell Decline Wide grip Press
Chest · Barbell
Assisted Standing Chest Stretch
Chest · Assisted
Wide Grip Chest Dip on High Parallel Bars
Chest · Body weight
Description
This exercise involves dipping down with a wide grip while keeping your knees on a pad and pushing back up to work your chest muscles.
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How to do Assisted Wide Grip Chest Dip (kneeling)
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
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Get Ellim — FreeQuestions
Is Assisted Wide Grip Chest Dip (kneeling) good for beginners?
Assisted Wide Grip Chest Dip (kneeling) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Assisted Wide Grip Chest Dip (kneeling)?
You need Leverage machine to perform Assisted Wide Grip Chest Dip (kneeling). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Assisted Wide Grip Chest Dip (kneeling)?
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.
What are common mistakes when doing Assisted Wide Grip Chest Dip (kneeling)?
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.
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Dumbbell Complex Push-up Row Clean and Press
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Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store