Assisted Chest Dip (kneeling)
- Target muscle
- Pectoralis Major Sternal Head
- Synergist muscles
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Teres Major, Triceps Brachii
- Equipment
- Leverage machine
- Body part
- Chest
- Type
- Strength
The kneeling assisted chest dip is a machine-supported pushing exercise that primarily targets the chest (pectoralis major, sternal head), with help from the front deltoids, upper chest, triceps, lats, and teres major. You kneel on the assist pad of a leverage machine, which counterbalances part of your bodyweight so you can build dip strength with a controlled, scalable load. Leaning forward shifts the emphasis onto the chest.
How to do the Assisted Chest Dip (kneeling)
- 1Set the assist weight on the leverage machine — a heavier setting gives more support, making the dip easier.
- 2Grip the dip handles and step onto the platform, then place your knees on the assist pad with your body upright.
- 3Press up to fully extend your arms and support your weight on the handles, with the pad taking part of the load.
- 4Lean your torso forward and let your elbows flare slightly to bias the chest over the triceps.
- 5Lower under control by bending your elbows until your shoulders are roughly level with your elbows, feeling a stretch across the chest.
- 6Press back up through your palms until your arms are fully extended, keeping the forward lean.
- 7Complete your reps, then step off the assist pad and rack the handles safely.
Form tips
- Maintain a deliberate forward lean throughout the set — staying upright shifts the work toward the triceps instead of the chest.
- Keep your shoulders pulled down and back, away from your ears, to protect the shoulder joint.
- Control the descent rather than dropping; a slow lowering phase keeps tension on the chest.
- Start with more assist weight and reduce it over time as you get stronger, since more assistance means an easier rep.
Common mistakes
- Staying fully upright, which turns the movement into a triceps dip and removes tension from the chest.
- Dropping too fast and bouncing out of the bottom, which strains the shoulders and skips the working range.
- Shrugging the shoulders up toward the ears under load, which puts the shoulder joint in a vulnerable position.
- Going too shallow and never reaching the chest stretch, which cuts the effective range of motion short.
Frequently asked questions
What muscles does the kneeling assisted chest dip work?
It primarily works the chest (pectoralis major, sternal head), with the front deltoids, upper chest (clavicular head), triceps, lats, and teres major assisting as synergists.
How does the assist weight work on the machine?
On a leverage assisted-dip machine, the weight you select counterbalances your bodyweight. A heavier assist setting offers more support and makes each rep easier, so you lower the assistance as you get stronger.
How do I target the chest instead of the triceps?
Lean your torso forward and let your elbows flare out slightly. Leaning forward emphasizes the chest, while staying upright with elbows tucked shifts the load onto the triceps.
Is the assisted chest dip good for beginners?
Yes. Because the leverage machine supports part of your bodyweight, it lets beginners build the pushing strength needed for a full bodyweight dip with a controlled, scalable load.
