Description

The assisted wide-grip chest dip (kneeling) is a variation of the chest dip exercise that targets the chest and triceps muscles.

Starting Position

Begin by setting up the assisted dip machine at a suitable height for kneeling. Grasp the handles with a wide grip, keeping the elbows slightly bent.

Technical Execution

Lower your body by bending the elbows while keeping the chest up and core engaged. Push yourself back up by extending the arms without locking the elbows.

Range of Motion

Focus on a controlled movement, allowing for a full range of motion at the shoulders while maintaining tension on the chest and triceps muscles.

Variations

Variations can include adjusting grip width, changing the resistance level, or performing the exercise on a stability ball.

Common Mistakes

Common mistakes include incorrect hand positioning, poor lower body alignment, and not fully extending the arms at the top of the movement.

Practical Advice

Ensure proper alignment of the body, engage the core muscles, and control the movement throughout the full range of motion.

Additional Notes

This variation is great for beginners or those working on building upper body strength.

Difficulty Level

Beginner

Equipment Needed

Assisted

Primary Muscles

Secondary Muscles