About this exercise
The assisted chest dip uses a counterweight machine to make the movement easier, letting you target the lower chest and triceps with a forward lean while you build toward unassisted dips.
Assisted chest dip
Step by step instructions, muscle activation and variants for the Assisted chest dip.
EasyLower chest
How to Perform
- Set the desired counterweight and kneel or step onto the machine's support pad
- Grip the dip handles and start with your arms extended and your torso leaning slightly forward
- Lower your body by bending your elbows until you feel a stretch across your chest
- Keep your torso leaned forward to emphasize the lower chest
- Press back up to the starting position by straightening your arms
- Squeeze your chest at the top and repeat
Muscle Activation
Primary
Lower chest
Secondary
Triceps
Common Mistakes
Common mistakes content is coming soon.
About the Assisted chest dip
The Assisted chest dip is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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