Kneeling Machine Assisted Dip
In SetGrip: Assisted Dip (Kneeling Machine)
Compared with the chest-focused version on the same machine, this one keeps the torso upright and the elbows tracking straight back, steering the work into the triceps. The counterweight stack means you can pick a load that allows eight to twelve strict reps, which bare parallel bars never offer a beginner.
How to do the Kneeling Machine Assisted Dip
- Adjust the machine to your desired weight and height.
- Kneel down on the pad facing the machine, with your hands gripping the handles.
- Lower your body by bending your elbows, keeping your back straight and close to the machine.
- Pause for a moment at the bottom, 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
Triceps · Arms
The triceps extend the elbow to lock out the top, and they take over completely when you stay upright with the elbows tucked.
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 Dip work?
The Kneeling Machine Assisted Dip primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Kneeling Machine Assisted Dip good for beginners?
Yes. The Kneeling Machine Assisted 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 Dip?
If you cannot do the Kneeling Machine Assisted Dip, try the Triceps Dip, the Feet Elevated Bench Dip or the Between Benches Bench Dip. Each of them trains the triceps 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 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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