Wide Grip Kneeling Machine Assisted Chest Dip
In SetGrip: Assisted Chest Dip (Wide Grip, Kneeling Machine)
Wide handles on the assisted station give you the pec-stretch bias of a wide grip chest dip without needing to control your full bodyweight. It is the sensible place to learn the forward lean and elbows-out path, dropping the counterweight gradually until the free-bar version is within reach.
How to do the Wide Grip Kneeling Machine Assisted Chest Dip
- Adjust the machine to your desired height and secure your knees on the pad.
- Grasp the handles with a wide grip and keep your elbows slightly bent.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by extending your arms.
- 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
Frequently asked questions
What muscles does the Wide Grip Kneeling Machine Assisted Chest Dip work?
The Wide Grip 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 Wide Grip Kneeling Machine Assisted Chest Dip good for beginners?
Yes. The Wide Grip 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 Wide Grip Kneeling Machine Assisted Chest Dip?
If you cannot do the Wide Grip Kneeling Machine Assisted Chest Dip, try the 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 Wide Grip 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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