Assisted Chest Dip (Kneeling)

Setup

1. 01Set the assistance weight; heavier counterweight means an easier dip.
2. 02Grip the dip handles at roughly shoulder width with wrists straight.
3. 03Kneel onto the pad one knee at a time while holding the handles.
4. 04Start at the top with elbows extended and shoulders pulled down away from the ears.

Execution

1. 01Lean the torso forward slightly to bias the chest.
2. 02Bend the elbows and lower under control until the upper arms are about parallel to the floor.
3. 03Feel a stretch across the lower chest at the bottom.
4. 04Press back up to full elbow extension without shrugging.

Checkpoints

• -Shoulders stay depressed, not riding up toward the ears.
• -The forward torso lean is kept through the whole rep.
• -Depth reaches roughly 90 degrees of elbow bend or slightly below.
• -The kneepad rises and lowers smoothly, no bouncing off the stack.

Common mistakes

• -Setting the assistance too light and cutting depth.
• -Staying bolt upright, which shifts the work to the triceps.
• -Dropping fast into the bottom and straining the shoulders.
• -Letting the counterweight yank you up instead of pressing.