assisted wide-grip chest dip (kneeling): technique and muscles worked

Animated demonstration of assisted wide-grip chest dip (kneeling)

How to do this exercise

Step:1 Adjust the machine to your desired height and secure your knees on the pad.
Step:2 Grasp the handles with a wide grip and keep your elbows slightly bent.
Step:3 Lower your body by bending your elbows until your upper arms are parallel to the floor.
Step:4 Push yourself back up to the starting position by extending your arms.
Step:5 Repeat for the desired number of repetitions.

Equipment: Assisted machine
Body part: Arms Chest
Target muscle: Triceps Sternal pectoralis (mid chest)
Secondary muscle: Anterior deltoid Clavicular pectoralis (upper chest)

Hypertrophy grade

Good7 / 10

Nemeo’s take

Machine-assisted dips provide good tension on the pectorals and triceps with optimal stability, which allows you to approach failure in complete safety. Compared to classic bodyweight dips, the machine limits progression less to the grip or core. However, the isolation of the pectorals remains lower than that of the converging or spreading machines, and the tension in the stretched position is moderate because of the guided trajectory. Very practical exercise, perfect for progressing before moving on to free dips.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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assisted wide-grip chest dip (kneeling)

How to do this exercise

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