The assisted kneeling chest dip is a chest-focused exercise performed on a 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.
Also Works
TricepsShoulders
How to Perform
1
Adjust the machine to your desired height and secure your knees on the pad.
2
Grasp the handles with your palms facing down and your arms fully extended.
3
Lower your body by bending your elbows until your upper arms are parallel to the floor.
4
Pause for a moment, then push yourself back up to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Lean your torso slightly forward (about 15-20 degrees) to shift emphasis onto the chest rather than the triceps.
•Lower until your upper arms are at least parallel to the floor to get a full stretch across the chest.
•Squeeze your chest hard at the top of the movement, but avoid locking out your elbows completely.
Common Mistakes
•Staying too upright, which turns it into a tricep-dominant exercise rather than a Chest Dip.
•Flaring the elbows excessively wide, which puts unnecessary stress on the shoulder joint.
•Using too much weight on the machine and shortening the range of motion to compensate.