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Assisted Chest Dip

Equipment: Machine

Assisted Chest Dip
Primary Muscles
  • Pectoralis Major Sternal Head
Synergistic Muscles
  • Deltoid Anterior
  • Latissimus Dorsi
  • Levator Scapulae
  • Pectoralis Major Clavicular Head
  • Triceps Brachii

To do assisted dips with a machine, follow these steps:

  1. Set the weight stack to the level of assistance you need. The more weight you use, the easier the exercise will be.
  2. Grasp the handles of the machine and extend your arms. Kneel on the sliding platform or step on it if it is a standing machine.
  3. Lower your body by bending your elbows until they form a 90-degree angle. Keep your chest up and your shoulders down.
  4. Push yourself back up to the starting position by straightening your arms. Repeat for the desired number of reps.

Introduction

The "Assisted Chest Dip" exercise involves using equipment to support your body weight as you perform a dipping motion, focusing on your chest muscles. This exercise primarily strengthens your upper body and chest, improving pushing power and overall definition. It's particularly beneficial for individuals seeking to build their chest muscles while reducing the strain that traditional dips might place on their shoulders due to bodyweight support.

Muscles Worked

  • Primary: Chest (Pectoralis Major)
  • Secondary: Triceps (Triceps Brachii), Shoulders (Anterior Deltoid)

How to Do It (Step-by-Step)

  1. Start with your back facing a bench or stable surface, grabbing it at shoulder-width apart. Legs extended and body straight.
  2. Lower your chest towards the floor by bending your elbows, keeping them close to your body.
  3. Keep your shoulders down and back, avoid letting them hunch forward. Control the movement as you lower and lift yourself up. Tip: Maintain a controlled breathing pattern - inhale on the way up, exhale on the way down.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Consider using Auto Progression to optimize your training load.

Use the Rest Timer for perfect rest intervals and focus on your next set.

Form Tips

  • Maintain a straight back: Keep your spine in alignment throughout the exercise by engaging your core muscles and avoiding rounding your back.
  • Lower with control: As you lower yourself, bend at the elbows, keeping them close to your body, and aim to lower until your chest almost touches the bars or bench. Control the descent and avoid using momentum.
  • Push up through the arms: When pushing back up, drive through your arms, straightening them without locking your elbows at the top of the movement. Keep your back straight and maintain control throughout the push-up phase.

When to Use It

  • For athletes looking to improve upper body strength and power in sports like gymnastics and weightlifting.
  • For rehabilitation exercises to strengthen the chest muscles after an injury or surgery, with assistance as needed.
  • For older adults seeking to maintain functional strength and reduce the risk of falls by focusing on push movements.

Workout History is a great tool for tracking your progress in various exercises like assisted chest dips.

assisted chest dip - Frequently Asked Questions
Common questions about assisted chest dip to optimize your training.

You'll need a dip station and resistance bands or weight plates to help you with the exercise.

Start with 3 sets of 8-12 repetitions, adjusting as your strength improves.

Assisted chest dips primarily work the chest muscles, triceps, and shoulders.

Yes, resistance bands can be used to reduce the intensity of the exercise, making it easier.

Yes, you can also use weight plates as a counterweight during assisted chest dips.

More machine exercises More chest exercises