.gif)
Açıklama
Assisted Chest Dips is a compound exercise performed on an assisted dip machine that targets the chest muscles. This movement effectively works the lower chest, triceps, and anterior deltoids. Thanks to the counterweight support provided by the machine, it is an ideal starting point for athletes who cannot yet perform dips with body weight. When performed by leaning the body forward, the load on the chest muscles increases. Progressive strength gain can be achieved by gradually reducing the assistance weight over time. It is one of the most functional movements for developing upper body strength.
Adım Adım Talimatlar
- 1
Step onto the platform or knee support of the assisted dip machine and grasp the parallel bars at shoulder width
- 2
Select the appropriate counterweight, start with a higher support weight initially
- 3
Lean your torso slightly forward, this angle allows the chest muscles to work more
- 4
While inhaling, bend your elbows and slowly lower your body until your upper arms are parallel to the ground
- 5
While exhaling, push yourself upward by squeezing your chest muscles, stop before fully locking elbows
- 6
Keep your shoulders down throughout the movement and avoid swinging
Önemli Noktalar
- ✓Grasp handles at shoulder width, lean torso slightly forward
- ✓Open elbows outward, do not keep them stuck to the body
- ✓Push chest forward and turn your gaze slightly upward
- ✓Progressively reduce assistance amount over time
- ✓Lower to shoulder level, avoid going too deep
Yaygın Hatalar
- ✗Keeping torso upright - turns into a triceps exercise, chest works less
- ✗Moving too quickly - causes loss of muscle control
- ✗Pulling shoulders up toward ears - creates injury risk
- ✗Using too much assistance - slows muscle development
Nefes Kontrolü
Exhale while pushing body upward, take a deep breath while lowering. Take care to breathe regularly with each repetition.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with shoulder injuries should be careful
- Those with wrist problems should get doctor approval
- Those with chest wall pain should be careful
Güvenlik İpuçları
- Gradually reduce assist amount
- Take care not to drop shoulders
- Keep abdominal muscles tight throughout the movement
- Use full range of motion
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Strengthens lower chest, triceps, and anterior deltoids
- ✓Offers safe progression opportunity with machine support
- ✓Develops upper body pushing strength
- ✓Provides functional body weight strength