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Exercise 0009 · REF PAgTVaK

Assisted Chest Dip (kneeling) exercise animation

Assisted Chest Dip (kneeling)

Category
Chest
Target
Pectorals

The kneeling assisted chest dip uses a knee pad or platform to offset bodyweight, letting you build toward a full dip with the same pressing pattern and depth. It's a smarter regression than doing partial-range dips, since you keep the full range while reducing the load instead of cutting the movement short. As you get stronger, dropping the assistance is a cleaner progression than adding weight later.

How to Do the Assisted Chest Dip (kneeling)

  1. Adjust the machine to your desired height and secure your knees on the pad.
  2. Grasp the handles with your palms facing down and your arms fully extended.
  3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
  4. Pause for a moment, then push yourself back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Assisted Chest Dip (kneeling) primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

More Pectorals Exercises

Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals Barbell Incline Bench Press Barbell Incline Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have leverage machine? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Assisted Chest Dip (kneeling) work?
The Assisted Chest Dip (kneeling) primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Assisted Chest Dip (kneeling)?
The Assisted Chest Dip (kneeling) is done with a leverage machine.
What's a good alternative to the Assisted Chest Dip (kneeling)?
If you don't have access to a leverage machine, the Archer Push Up targets the same pectorals using body weight instead.