Chest exercise · leverage machine
Assisted Chest Dip (Kneeling)
The assisted chest dip (kneeling) is a leverage machine exercise that targets the chest (pectorals), with the triceps and shoulders assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, shoulders
- Equipment
- Leverage machine
- Body part
- Chest
How to do the assisted chest dip (kneeling)
- Adjust the machine to your desired height and secure your knees on the pad.
- Grasp the handles with your palms facing down and your arms fully extended.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Pause for a moment, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the chest (pectorals). The triceps and shoulders work as secondary muscles. See all chest exercises or every machine exercise.
