Target Muscle

    Chest

    Equipment

    Machine

    Difficulty

    Beginner

    Category

    Strength

    ChestMachine

    Kneeling Wide Grip Chest Dip

    The kneeling wide grip chest dip is a machine-based exercise targeting the pectorals, with secondary emphasis on the tricep and shoulders. The assistance from the machine makes it accessible for those who may not yet have the strength for unassisted dips.

    Also Works

    TricepsShoulders

    How to Perform

    1. 1

      Adjust the machine to your desired height and secure your knees on the pad.

    2. 2

      Grasp the handles with a wide grip and keep your elbows slightly bent.

    3. 3

      Lower your body by bending your elbows until your upper arms are parallel to the floor.

    4. 4

      Push yourself back up to the starting position by extending your arms.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Chest Exercises

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