How to do the Assisted Wide-grip Chest Dip (kneeling)
Assisted Wide-grip Chest Dip (kneeling) is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using leverage machine, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Assisted Wide-grip Chest Dip (kneeling) demonstration · © GymiaFit
Assisted Wide-grip Chest Dip (kneeling) at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Leverage Machine
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Assisted Wide-grip Chest Dip (kneeling) step by step
- 1Adjust the machine to your desired height and secure your knees on the pad.
- 2Grasp the handles with a wide grip and keep your elbows slightly bent.
- 3Lower your body by bending your elbows until your upper arms are parallel to the floor.
- 4Push yourself back up to the starting position by extending your arms.
- 5Repeat for the desired number of repetitions.
Assisted Wide-grip Chest Dip (kneeling) — questions
What muscles does the Assisted Wide-grip Chest Dip (kneeling) work?
The Assisted Wide-grip Chest Dip (kneeling) primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Assisted Wide-grip Chest Dip (kneeling)?
You need leverage machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Assisted Wide-grip Chest Dip (kneeling) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Assisted Wide-grip Chest Dip (kneeling)?
Assisted Chest Dip (kneeling), Lever Chest Press, Lever Decline Chest Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Assisted Wide-grip Chest Dip (kneeling) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.