Assisted Chest Dip (kneeling)

pectoralschestleverage machine

Matutunan kung paano gawin ang Assisted Chest Dip (kneeling) nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Triceps, Shoulders.

Assisted Chest Dip (kneeling) exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Assisted Chest Dip (kneeling)

Sundin ang mga hakbang na ito para maisagawa ang Assisted Chest Dip (kneeling) nang may tamang form:

  1. 1I-adjust ang makina sa iyong nais na taas at i-secure ang iyong mga tuhod sa pad.
  2. 2Hawakan ang mga handle na ang iyong mga palad ay nakaharap pababa at ang iyong mga braso ay ganap na naka-extend.
  3. 3Ibaba ang iyong katawan sa pamamagitan ng pagtekuk ng iyong mga siko hanggang ang iyong mga upper arm ay kahanay ng sahig.
  4. 4Huminto sandali, pagkatapos ay itulak ang iyong sarili pabalik sa simula.
  5. 5Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Assisted Chest Dip (kneeling)

Primary

pectorals

Secondary

tricepsshoulders

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 Chest Dip (kneeling)?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Assisted Chest Dip (kneeling)?

Ang Assisted Chest Dip (kneeling) ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Anong equipment ang kailangan ko para sa Assisted Chest Dip (kneeling)?

Ang Assisted Chest Dip (kneeling) ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Assisted Chest Dip (kneeling) nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang makina sa iyong nais na taas at i-secure ang iyong mga tuhod sa pad. Hawakan ang mga handle na ang iyong mga palad ay nakaharap pababa at ang iyong mga braso ay ganap na naka-extend. Ibaba ang iyong katawan sa pamamagitan ng pagtekuk ng iyong mga siko hanggang ang iyong mga upper arm ay kahanay ng sahig. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Assisted 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 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 Chest Dip (kneeling) best for?

The Assisted 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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