Chest Exercise · Leverage Machine

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Assisted Wide-Grip Chest Dip (kneeling)

The wide-grip kneeling assisted chest dip changes hand and body position to bias the chest over the triceps, similar to how a wide-grip bench press shifts emphasis from a close grip. The assistance lets you own that wider range before adding full bodyweight. Lean forward slightly to keep the emphasis on the chest rather than letting the torso stay upright.

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Category

Chest

Equipment

Leverage Machine

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Assisted Wide-Grip Chest Dip (kneeling)

1. Set the machine to the height you want and rest your knees securely on the pad.
2. Take a wide hold of the handles, allowing a slight bend in your elbows.
3. Bend your elbows to lower your torso down until your upper arms are level with the floor.
4. Straighten your arms to drive yourself back up to where you began.
5. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Assisted Wide-Grip Chest Dip (kneeling) mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders.

More Chest Exercises

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

More Pectorals Exercises

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

Equipment Alternatives

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

Chest Dip Body Weight · Pectorals Barbell Decline Bench Press Barbell · Pectorals Cable Bench Press Cable · Pectorals Dumbbell Bench Press Dumbbell · Pectorals

FAQ

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

The Assisted Wide-Grip Chest Dip (kneeling) mainly works your pectorals. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Assisted Wide-Grip Chest Dip (kneeling)?

You do the Assisted Wide-Grip Chest Dip (kneeling) with a leverage machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Assisted Wide-Grip Chest Dip (kneeling)?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Assisted Wide-Grip Chest Dip (kneeling)?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Assisted Wide-Grip Chest Dip (kneeling)?

The Chest Dip trains your pectorals with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.