Assisted Chest Dip (kneeling)

Advanced

Pectorals

Leverage Machine

Chasing chest thickness through a full range? Assisted Chest Dip (kneeling) uses a fixed machine groove to get there.

How to do 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.

Add to an AI Workout Plan All Chest Exercises

Assisted Chest Dip (kneeling) Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Add one plate only when the full range stays smooth.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Control the return instead of letting the stack drop.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Match the seat and pad settings every session.

Common Assisted Chest Dip (kneeling) Mistakes

Letting the weight stack crash on the way back

Control the return for the same count as the working phase.

Flaring the elbows straight out to the sides

Keep the upper arms nearer 45 degrees from the torso.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than Assisted Chest Dip (kneeling)

Easier progression

Dumbbell One Arm Decline Chest Press

Swap Assisted Chest Dip (kneeling) For

Dumbbell Incline Twisted Flyes

Incline Push Up Depth Jump

Cable Middle Fly

Assisted Chest Dip (kneeling) — Frequently Asked Questions

How do you 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. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Assisted Chest Dip (kneeling) work?

The Assisted Chest Dip (kneeling) primarily targets the pectorals. It is classified as a chest exercise and is performed with a leverage machine.

How many sets and reps of the Assisted Chest Dip (kneeling) should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Control the return instead of letting the stack drop. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Assisted Chest Dip (kneeling) good for beginners?

Not usually. The Assisted Chest Dip (kneeling) is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

What can I do instead of the Assisted Chest Dip (kneeling)?

Try the Dumbbell Incline Twisted Flyes, Incline Push Up Depth Jump or the Cable Middle Fly. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.