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Last updated February 2, 2026
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chest
Chest Dip - Kneeling (Assisted)
Kneel on the assistance pad. Lean your torso forward and lower yourself down. Press back up through the palms. The machine helps lift your bodyweight.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chest
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
assisted
Movement pattern
Bilateral
Posture
Kneeling
Tracking parameters
repsminus_weight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find an assisted dip machine and adjust the knee pad to a comfortable height.
- Position yourself on the machine, ensuring your knees are under the pad and your feet are off the ground.
- Step 2Grip the Handles
- Grab the handles with your palms facing inward, keeping your hands shoulder-width apart.
- Ensure your arms are fully extended and your shoulders are relaxed.
- Step 3Engage Your Core
- Tighten your core muscles to stabilize your body throughout the movement.
- Keep your body straight and avoid leaning too far forward or backward.
- Step 4Lower Your Body
- Slowly bend your elbows to lower your body down, keeping your elbows close to your sides.
- Lower yourself until your upper arms are parallel to the ground or slightly below.
- Step 5Push Back Up
- Press through your palms to extend your arms and lift your body back to the starting position.
- Focus on using your chest and triceps to power the movement.
- Step 6Repeat
- Perform the desired number of repetitions, maintaining control and proper form throughout each dip.
- Step 7Finish the Exercise
- After completing your reps, carefully step off the machine.
- Ensure you maintain your balance as you exit the machine.