Assisted Wide-grip Chest Dip (kneeling)
Also known as: wide-grip assisted chest dip kneeling
Chasing chest thickness through a full range? Assisted Wide-grip Chest Dip (kneeling) uses a fixed machine groove to get there.
How to do Assisted Wide-grip Chest Dip (kneeling)
- Adjust the machine to your desired height and secure your knees on the pad.
- Grasp the handles with a wide grip and keep your elbows slightly bent.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Assisted Wide-grip Chest Dip (kneeling) Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Add one plate only when the full range stays smooth.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Control the return instead of letting the stack drop.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Match the seat and pad settings every session.
Common Assisted Wide-grip 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.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Assisted Wide-grip Chest Dip (kneeling)
Swap Assisted Wide-grip Chest Dip (kneeling) For
Assisted Wide-grip Chest Dip (kneeling) — Frequently Asked Questions
How do you do the Assisted Wide-grip Chest Dip (kneeling)?
Adjust the machine to your desired height and secure your knees on the pad. Grasp the handles with a wide grip and keep your elbows slightly bent. 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 Wide-grip Chest Dip (kneeling) work?
The Assisted Wide-grip 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 Wide-grip Chest Dip (kneeling) should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 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 Wide-grip Chest Dip (kneeling) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Assisted Wide-grip Chest Dip (kneeling)?
Try the Full Planche Push-up, Dumbbell One Arm Decline Chest Press or the Cable Standing Up Straight Crossovers. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Assisted Wide-grip Chest Dip (kneeling) the same as the wide-grip assisted chest dip kneeling?
Yes. The Assisted Wide-grip Chest Dip (kneeling) is also commonly called the wide-grip assisted chest dip kneeling. Different gyms and training programs label it differently, but "wide-grip assisted chest dip kneeling" refer to this same movement.
