Assisted Wide-grip Chest Dip (kneeling)
Learn how to do the Assisted Wide-grip Chest Dip (kneeling) with proper form and technique. This leverage machine exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders.
How to Do the Assisted Wide-grip Chest Dip (kneeling)
Follow these steps to perform the Assisted Wide-grip Chest Dip (kneeling) with correct form:
- 1Adjust the machine to your desired height and secure your knees on the pad.
- 2Grasp the handles with a wide grip and keep your elbows slightly bent.
- 3Lower your body by bending your elbows until your upper arms are parallel to the floor.
- 4Push yourself back up to the starting position by extending your arms.
- 5Repeat for the desired number of repetitions.
Assisted Wide-grip Chest Dip (kneeling) Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- leverage machine
- Body Part
- chest
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Assisted Wide-grip Chest Dip (kneeling)?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Assisted Wide-grip Chest Dip (kneeling) work?
The Assisted Wide-grip Chest Dip (kneeling) primarily targets your Pectorals. Secondary muscles worked include Triceps, Shoulders. This makes it an effective exercise for developing your chest.
What equipment do I need for the Assisted Wide-grip Chest Dip (kneeling)?
The Assisted Wide-grip Chest Dip (kneeling) requires leverage machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Assisted Wide-grip Chest Dip (kneeling) with proper form?
Start by Adjust the machine to your desired height and secure your knees on the pad. Grasp the handles with a wide grip and keep your elbows slightly bent. Lower your body by bending your elbows until your upper arms are parallel to the floor. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Assisted Wide-grip Chest Dip (kneeling)?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Assisted Wide-grip Chest Dip (kneeling)?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Assisted Wide-grip Chest Dip (kneeling) best for?
The Assisted Wide-grip Chest Dip (kneeling) fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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