Assisted Chest Dip (kneeling)
Expert Advice
Keep your elbows close to your body to better target the chest muscles.
How-to-do Steps
- Kneel on the assistance pad of the leverage machine and grasp the handles.
- Lower your body slowly while leaning slightly forward.
- Push back up to the starting position, focusing on using your chest muscles.
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Muscles Worked
Assisted Chest Dip (kneeling) primarily targets the Chest, with Strength mechanics using Leverage Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest50%
Secondary
Shoulders20%
Lats10%
Traps10%
Triceps10%
Equipment
Leverage Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Assisted Chest Dip (kneeling) work?
Assisted Chest Dip (kneeling) primarily targets the Chest. Secondary muscles involved include Shoulders, Lats, Traps, Triceps. It is classified as a Strength exercise performed with Leverage Machine.
How many sets and reps should I do for Assisted Chest Dip (kneeling)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Assisted Chest Dip (kneeling) suitable for beginners?
Assisted Chest Dip (kneeling) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
