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
Adjust the machine to your desired height and secure your knees on the pad.
2
Grasp the handles with a wide grip and keep your elbows slightly bent.
3
Lower your body by bending your elbows until your upper arms are parallel to the floor.
4
Push yourself back up to the starting position by extending your arms.
5
Repeat for the desired number of repetitions.
Pro Tips
•Lean your torso forward about 15-20 degrees to shift emphasis from the triceps to the chest.
•Lower until you feel a stretch across your chest, then press up by squeezing the pecs together.
•Keep your elbows flared slightly outward to maximize chest fiber recruitment with the wide grip.
Common Mistakes
•Staying too upright during the dip, which turns it into a tricep-dominant movement instead of a chest exercise.
•Dropping too fast into the bottom position, which can strain the shoulder capsule.
•Not going deep enough to achieve a proper chest stretch, which limits pec activation.