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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 muscles and front shoulders. Thanks to the counterweight support provided by the machine, it is an ideal starting point for athletes who cannot yet do dips with their own body weight. When performed by leaning the body forward, the load on the chest muscles increases. Gradual strength gains can be achieved by 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 causes the chest muscles to work more
- 4
Inhale and lower your body slowly by bending your elbows until your upper arms are parallel to the ground
- 5
Exhale and push yourself up 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 tight to body
- ✓Push chest forward and turn gaze slightly upward
- ✓Progress by reducing assistance amount over time
- ✓Go down to shoulder level, avoid going too deep
Yaygın Hatalar
- ✗Keeping torso upright - turns into a triceps exercise, chest works less
- ✗Moving too fast - loses muscle control
- ✗Pulling shoulders toward ears - creates injury risk
- ✗Using too much assistance - slows muscle development
Nefes Kontrolü
Exhale when pushing body up, inhale deeply when going down. Pay attention to regular breathing 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
- Be careful not to lower shoulders
- Keep abdominal muscles tight throughout 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 front shoulder muscles
- ✓Offers safe progression opportunity with machine support
- ✓Develops upper body pushing power
- ✓Gains functional body weight strength