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All exercises

Assisted wide-grip chest dip (kneeling)

Beginner

Assisted wide-grip chest dip (kneeling) is a compound machine exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Machine
Type
Compound · Push
Logged as
Assisted
Suggested rest
2 min

How to do it

  1. 1Adjust the machine to your desired height and secure your knees on the pad.
  2. 2Grasp the handles with a wide grip and keep your elbows slightly bent.
  3. 3Lower your body by bending your elbows until your upper arms are parallel to the floor.
  4. 4Push yourself back up to the starting position by extending your arms.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Assisted chest dip (kneeling)Machine
  • Assisted triceps dip (kneeling)Machine
  • Lever seated dipMachine
  • Lever overhand triceps dipMachine
  • Wide-grip chest dip on high parallel barsBodyweight
  • Weighted straight bar dipWeight plate

Harder variations

  • Chest dipBodyweight
  • Chest dip (on dip-pull-up cage)Bodyweight
  • Chest dip on straight barBodyweight
  • Korean dipsBodyweight
Logged today · 2 min restAssisted wide-grip chest dip (kneeling)

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