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운동 라이브러리
Assisted Wide-Grip Chest Dip (Kneeling)
A machine-assisted dip taken on the wide handles, which increases the chest stretch and pec bias compared with a standard-width assisted dip.
가슴머신Vertical press
주동근
대흉근
협응근
삼두전면 삼각근코어
장비
머신
패턴
Vertical press
준비 자세
- 01Set the assistance weight so you can control the full range of motion.
- 02Grip the wider set of dip handles with wrists stacked under the shoulders as much as the width allows.
- 03Kneel onto the pad one knee at a time while supporting yourself on the handles.
- 04Start at the top with elbows extended and a slight forward torso lean.
수행
- 01Keep the forward lean and lower by bending the elbows out at roughly 45 to 60 degrees from the torso.
- 02Descend until the upper arms are about parallel and you feel a clear stretch across the outer chest.
- 03Pause briefly without sinking into the shoulders.
- 04Press back up to full extension, squeezing the chest to finish.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps with slightly more assistance than your standard-grip dip.
- -Reduce assistance gradually; the wide grip is harder on the shoulders, so progress conservatively.
- -Pair with a fly movement rather than a second deep-stretch press in the same session.