Assisted Chest Dip (kneeling)

Assisted Chest Dip (kneeling)

The Assisted Chest Dip (kneeling) is a highly effective upper body exercise that targets the muscles in your chest, shoulders, and triceps. It is a modification of the traditional chest dip exercise, making it more accessible and suitable for individuals who may not have the strength to perform the full bodyweight dip yet. This exercise primarily focuses on building strength and developing muscle tone in your chest, giving you a sculpted and well-defined upper body. To perform the Assisted Chest Dip (kneeling), you will need a dip machine or an assisted dip machine that has adjustable assistance settings. Start by adjusting the machine's arms to an appropriate height, ensuring that your hands are slightly wider than shoulder-width apart. Kneel on the knee pads provided and grasp the handles with an overhand grip. Engage your core muscles and slowly lower your body down by bending your elbows. Keep your chest lifted and avoid leaning forward excessively. Pause for a brief moment at the bottom of the movement, feeling a gentle stretch in your chest muscles. Next, push through your palms to extend your arms and return to the starting position, focusing on contracting your chest muscles throughout the movement. Keep your movements controlled and avoid any jerking or swinging motions. For optimal results, aim to perform 3-4 sets of 8-12 repetitions. Adjust the weight assistance on the machine as needed to challenge yourself while maintaining proper form. As you progress and gain strength, gradually decrease the assistance to eventually perform the exercise with your full bodyweight. Remember to warm up before attempting this exercise to prevent any potential injuries. Incorporate it into a well-rounded upper body workout routine, combining it with other chest, shoulder, and tricep exercises for a comprehensive training session. Lastly, fuel your body with a balanced diet that includes lean proteins, healthy fats, and complex carbohydrates to support muscle growth and recovery. Stay hydrated and get adequate rest to optimize your progress and overall fitness journey. Keep up the hard work, and you'll soon start noticing positive changes in your upper body strength and physique!


  • Start by setting up an assisted dip machine or attaching resistance bands to parallel bars at chest height.
  • Kneel down in front of the bars, placing your hands on the handles or grips with your palms facing downwards.
  • Lower your body by bending your elbows until your chest is level with the bars.
  • Push yourself back up by straightening your elbows and returning to the starting position.
  • Maintain a controlled and smooth motion throughout the exercise.
  • Repeat for the desired number of repetitions.
  • Remember to engage your chest and triceps muscles during the movement.
  • To increase or decrease the difficulty, adjust the weight on the machine or tension in the resistance bands accordingly.

Tips & Tricks

  • Focus on proper form and technique to engage your chest muscles effectively.
  • Increase the resistance gradually by performing more repetitions or using a heavier assistive device.
  • Incorporate this exercise into your upper body workout routine at least 2-3 times per week.
  • Engage your core muscles to maintain stability throughout the movement.
  • Keep your elbows slightly flared out to target the chest muscles rather than the triceps.
  • For an added challenge, slow down the lowering phase (eccentric phase) of the movement.
  • Ensure you have a sturdy and stable surface to anchor your assistive device.
  • Listen to your body and stop the exercise if you experience any pain or discomfort.
  • Pair the assisted chest dip with other compound exercises such as push-ups or bench press for a complete chest workout.
  • Seek guidance from a qualified fitness professional for proper form and personalized advice.


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