Assisted Wide-Grip Chest Dip (kneeling)
- Synergist muscles
- Deltoid Anterior, Triceps Brachii
- Equipment
- Leverage machine
- Body part
- Chest
- Type
- Strength
The assisted wide-grip chest dip is a chest-focused pressing exercise performed kneeling on the pad of an assisted dip/pull-up leverage machine. The machine counterbalances part of your bodyweight, while a wide grip and forward lean shift the work onto the chest (pectoralis major, both clavicular and sternal heads), with the front deltoids and triceps assisting. It's a great way to learn dips and build pressing strength when full bodyweight dips are still too hard.
How to do the Assisted Wide-Grip Chest Dip (kneeling)
- 1Set the assistance weight on the leverage machine — a heavier weight counterbalances more of your bodyweight, making the dip easier.
- 2Grip the dip bars slightly wider than shoulder-width and step or kneel onto the assist pad so your knees are supported.
- 3Press up to the top position with your arms fully extended, then lean your torso forward and let your chest lead.
- 4Lower under control by bending your elbows, keeping them flared slightly out to emphasize the chest rather than tucked tight.
- 5Descend until your shoulders are roughly level with your elbows and you feel a stretch across your chest.
- 6Press back up through your palms, driving with your chest until your arms are fully extended again.
- 7Keep the forward lean throughout the set, then step off the pad safely once your reps are complete.
Form tips
- Maintain a deliberate forward lean from the top to the bottom — staying upright shifts the work onto the triceps instead of the chest.
- Lower slowly and under control to keep tension on the chest and protect your shoulders at the bottom.
- Start with more assistance than you think you need and reduce it over time as you get stronger.
- Keep your shoulder blades pulled down and back so your shoulders stay stable through the stretch.
Common mistakes
- Staying too upright, which turns the movement into a triceps dip and takes tension off the chest.
- Dropping too fast and bouncing out of the bottom, which strains the shoulder joint and removes muscular tension.
- Shrugging the shoulders up toward the ears at the bottom, which stresses the shoulders instead of loading the chest.
- Using so much assistance that the chest barely works, leaving little stimulus for growth or strength.
Frequently asked questions
What muscles does the assisted wide-grip chest dip work?
It primarily targets the chest (pectoralis major, both the clavicular and sternal heads), with the front deltoids and triceps acting as synergists. The wide grip and forward lean emphasize the chest over the triceps.
How does the assisted dip machine make it easier?
You kneel on a counterweighted pad on the leverage machine, which offsets part of your bodyweight. The more assistance weight you select, the lighter you feel and the easier the dip becomes.
Is the assisted chest dip good for beginners?
Yes. The machine lets you scale the difficulty by adjusting the assistance, so beginners can build the strength and technique needed to progress toward full bodyweight dips.
How do I target the chest instead of the triceps on dips?
Use a wide grip, lean your torso forward, and let your elbows flare out slightly. A more upright torso with tucked elbows shifts the load onto the triceps.
