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
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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