Assisted Wide-Grip Chest Dip (Kneeling)

Setup

1. 01Set the assistance weight so you can control the full range of motion.
2. 02Grip the wider set of dip handles with wrists stacked under the shoulders as much as the width allows.
3. 03Kneel onto the pad one knee at a time while supporting yourself on the handles.
4. 04Start at the top with elbows extended and a slight forward torso lean.

Execution

1. 01Keep the forward lean and lower by bending the elbows out at roughly 45 to 60 degrees from the torso.
2. 02Descend until the upper arms are about parallel and you feel a clear stretch across the outer chest.
3. 03Pause briefly without sinking into the shoulders.
4. 04Press back up to full extension, squeezing the chest to finish.

Checkpoints

• -The stretch is felt in the chest, not as pinching in the front of the shoulder.
• -Shoulder blades stay set; no rolling forward at the bottom.
• -Elbow bend reaches around 90 degrees before the press.
• -The counterweight moves smoothly, confirming you own the tempo.

Common mistakes

• -Going deeper than the shoulders can control because the width already adds stretch.
• -Flaring the elbows straight out to the sides.
• -Losing the forward lean and turning it into a triceps dip.
• -Using so much assistance that the chest never works near failure.