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Assisted Wide-Grip Chest Dip (kneeling)

Assisted Wide-Grip Chest Dip (kneeling)

The Assisted Wide-Grip Chest Dip (kneeling) is a compound exercise that primarily targets the muscles in your chest, triceps, and shoulders. It is a modified version of the traditional dip exercise, specifically designed for individuals who may lack the strength or stability to perform the exercise in its standard form. By using a wide grip, you accentuate the activation of your chest muscles during the movement. The primary advantage of this exercise is that it can be performed with the help of assistive equipment, such as resistance bands or a dip machine, making it accessible to a wide range of fitness levels. Assisted Wide-Grip Chest Dip (kneeling) is an excellent choice for individuals looking to build upper body strength and muscle mass. It can be particularly beneficial for those aiming to develop their chest muscles or improve their performance in other pushing exercises like bench press and push-ups. However, as with any exercise, it is important to maintain proper form and technique. Engaging your core, keeping your back straight, and focusing on controlled and stable movements are key to getting the most out of this exercise while minimizing the risk of injury. Remember to also start with lighter resistance and gradually increase it as you become stronger and more comfortable with the movement. Add the Assisted Wide-Grip Chest Dip (kneeling) to your routine to experience the benefits of a well-rounded upper body workout. As always, it's crucial to listen to your body, stay consistent, and challenge yourself progressively to achieve your fitness goals.


  • Place two parallel bars on opposing sides at waist height.
  • Kneel down in front of the bars and grab onto them with a wide grip.
  • Extend your legs out in front of you, keeping your knees slightly bent.
  • Lower your body by bending your elbows, allowing your chest to come down towards the bars.
  • Pause for a moment at the bottom of the movement, then push yourself back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your chest muscles throughout the entire range of motion.
  • Keep your core tight and your body aligned from head to toe.
  • Use a controlled and slow tempo to maximize muscle activation.
  • Gradually increase the resistance or assistance to progress over time.
  • Incorporate other chest and tricep exercises to build overall upper body strength.
  • Pay attention to your breathing and exhale as you push yourself up from the dip.
  • If using assistance, gradually decrease the amount of assistance as you get stronger.
  • Ensure proper form by keeping your shoulders back and down, and elbows pointed slightly outward.
  • Experiment with different hand positions to target different areas of your chest and triceps.
  • Always warm up before attempting a challenging dip workout.


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