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Description
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.
Step-by-Step Instructions
- 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
Key Points
- ✓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
Common Mistakes
- ✗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
Breathing
Exhale while pushing body upward, take a deep breath while lowering. Take care to breathe regularly with each repetition.
Muscle Activation
Safety
Precautions
- Those with shoulder injuries should be careful
- Those with wrist problems should get doctor approval
- Those with chest wall pain should be careful
Safety Tips
- Gradually reduce assist amount
- Take care not to drop shoulders
- Keep abdominal muscles tight throughout the movement
- Use full range of motion
Frequently Asked Questions
Which muscles does Assisted Chest Dips work?
Assisted Chest Dips primarily works these muscles: Chest, Triceps. It also engages: Shoulders.
Is Assisted Chest Dips suitable for beginners?
Assisted Chest Dips is a Beginner level exercise. Learning difficulty: Easy.
Can Assisted Chest Dips be done at home?
Assisted Chest Dips usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Assisted Chest Dips?
One of the most common mistakes: Keeping torso upright - turns into a triceps exercise, chest works less
How many sets and reps for Assisted Chest Dips?
Recommended: 4-6 sets and 5-8 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Strengthens lower chest, triceps, and anterior deltoids
- ✓Offers safe progression opportunity with machine support
- ✓Develops upper body pushing strength
- ✓Provides functional body weight strength