Kneeling Machine Assisted Chest Dip
In SetGrip: Assisted Chest Dip (Kneeling Machine)
The kneeling pad takes a chosen amount of your bodyweight out of the movement, letting you practice the forward-leaning, chest-focused dip pattern with whatever load you can actually control. Reduce the assistance a plate at a time across weeks, and you have a direct runway to unassisted chest dips.
How to do the Kneeling Machine Assisted Chest Dip
- Adjust the machine to your desired height and secure your knees on the pad.
- Grasp the handles with your palms facing down and your arms fully extended.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Pause for a moment, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lock the elbows out with the shoulders pulled down and back, never shrugged up.
Muscles worked
Primary
Pectorals · Chest
The lower chest gets loaded when you lean forward and let the elbows flare a bit, especially in the bottom stretch.
Common mistakes
- Diving too deep — going far below the point where the upper arm is parallel to the floor stresses the front of the shoulder; stop when you feel a stretch across the chest and press back up.
- Shoulders rolling forward — keep the shoulder blades pulled back and down, and stop the descent before they rotate forward.
- Not choosing a target — leaning forward with elbows out hits the chest, while staying upright with elbows tucked hits the triceps; pick one and hold that position for the whole set.
- Hands too far behind — this pushes the shoulders into a bad position; keep the hands close under the shoulders or use parallel bars instead.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Dips go early in a push session as a main pressing movement, or after bench press for extra chest and triceps volume. They superset naturally with pull-ups or chin-ups on the same station.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Kneeling Machine Assisted Chest Dip work?
The Kneeling Machine Assisted Chest Dip primarily works the pectorals. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Kneeling Machine Assisted Chest Dip good for beginners?
Yes. The Kneeling Machine Assisted Chest Dip is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Kneeling Machine Assisted Chest Dip?
If you cannot do the Kneeling Machine Assisted Chest Dip, try the Wide Grip Kneeling Machine Assisted Chest Dip, the Kneeling Machine Assisted Dip or the Machine Seated Dip. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kneeling Machine Assisted Chest Dip, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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