Which muscles does the Assisted Wide-Grip Chest Dip (Kneeling) work?

This exercise primarily targets the chest (pectorals) while also engaging the shoulders and triceps as secondary muscles. The wide grip emphasizes the outer chest fibers and helps build upper body pushing strength.

What equipment do I need for the Assisted Wide-Grip Chest Dip (Kneeling)?

You’ll need an assisted dip machine with wide-grip handles and a kneeling support pad. If you don’t have access to one, you can perform chest-focused dips on parallel bars with resistance bands for assistance.

Is the Assisted Wide-Grip Chest Dip (Kneeling) suitable for beginners?

Yes. The assisted mechanism reduces the amount of bodyweight you have to lift, making it ideal for beginners to learn proper form and build strength without overloading the joints.

What are common mistakes to avoid during this exercise?

Common errors include letting the shoulders shrug upward, going too deep and straining the joints, and using momentum instead of controlled movement. Keep your core engaged, maintain shoulder stability, and focus on a smooth pressing motion.

How many sets and reps should I do for the Assisted Wide-Grip Chest Dip (Kneeling)?

For muscle building, aim for 3–4 sets of 8–12 controlled reps. Beginners can start with lighter assistance and higher reps (12–15) to build endurance before progressing to heavier loads.

What safety considerations should I keep in mind?

Ensure the machine is properly set to your height, and use a weight assistance level that allows perfect form. Avoid locking your elbows at the top and keep movements slow to protect your shoulder and elbow joints.

Are there variations or modifications for the Assisted Wide-Grip Chest Dip?

You can adjust the handle width if your machine allows, or switch to unassisted wide-grip dips for more challenge. Another variation is the parallel grip dip, which shifts emphasis toward the triceps and shoulders.

Assisted Wide-Grip Chest Dip (Kneeling)

Target Muscles

Primary:

Chest

Secondary:

Shoulders

Triceps

Equipment Required

Strength Machine

Exercise Type

Weight & Reps

How To Do

Kneel on the assisted dip machine pad and grip the wide handles with your palms facing inward, keeping your chest slightly forward and core engaged. Lower your body by bending your elbows outward until your upper arms are parallel to the floor, then press back up to the starting position, focusing on using your chest muscles. Keep your shoulders down and maintain control throughout the movement.

Step-by-Step Instructions

Begin by positioning yourself on an assisted dip machine. Adjust the weight stack to provide the desired level of assistance.
Grip the wide handles firmly with your palms facing inward and position your knees on the kneeling pad.
Start in the upright position with your arms fully extended and your chest slightly leaning forward. Keep your core engaged and shoulders down.
Slowly lower your body by bending your elbows and allowing your chest to move closer to the handles. Keep your elbows flared outward and maintain control throughout the movement.
Lower yourself until your upper arms are parallel to the floor or slightly below, ensuring a full range of motion.
Push yourself back up to the starting position by straightening your arms, focusing on contracting your chest muscles.
Repeat the movement for the desired number of repetitions, maintaining proper form throughout.

Explore more chest exercises or strength machine exercises in our exercise library.

Alternative Exercises

Assisted Chest Dip (Kneeling)

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Dumbbell Bench Press

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Bench • Dumbbell

Barbell Bench Press

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Bench • Barbell

Frequently Asked Questions

Which muscles does the Assisted Wide-Grip Chest Dip (Kneeling) work?: This exercise primarily targets the chest (pectorals) while also engaging the shoulders and triceps as secondary muscles. The wide grip emphasizes the outer chest fibers and helps build upper body pushing strength.
What equipment do I need for the Assisted Wide-Grip Chest Dip (Kneeling)?: You’ll need an assisted dip machine with wide-grip handles and a kneeling support pad. If you don’t have access to one, you can perform chest-focused dips on parallel bars with resistance bands for assistance.
Is the Assisted Wide-Grip Chest Dip (Kneeling) suitable for beginners?: Yes. The assisted mechanism reduces the amount of bodyweight you have to lift, making it ideal for beginners to learn proper form and build strength without overloading the joints.
What are common mistakes to avoid during this exercise?: Common errors include letting the shoulders shrug upward, going too deep and straining the joints, and using momentum instead of controlled movement. Keep your core engaged, maintain shoulder stability, and focus on a smooth pressing motion.
How many sets and reps should I do for the Assisted Wide-Grip Chest Dip (Kneeling)?: For muscle building, aim for 3–4 sets of 8–12 controlled reps. Beginners can start with lighter assistance and higher reps (12–15) to build endurance before progressing to heavier loads.
What safety considerations should I keep in mind?: Ensure the machine is properly set to your height, and use a weight assistance level that allows perfect form. Avoid locking your elbows at the top and keep movements slow to protect your shoulder and elbow joints.
Are there variations or modifications for the Assisted Wide-Grip Chest Dip?: You can adjust the handle width if your machine allows, or switch to unassisted wide-grip dips for more challenge. Another variation is the parallel grip dip, which shifts emphasis toward the triceps and shoulders.