Chest dip (assisted)
The assisted chest dip is a strength-building exercise that primarily targets the chest, triceps, and shoulders. It is particularly beneficial for athletes aiming to improve upper body strength and stability. By providing assistance, it allows for controlled movement, reducing the risk of injury and making it suitable for various fitness levels. The exercise also engages the core and helps in enhancing muscular endurance, making it ideal for those looking to improve overall athletic performance and functional strength.
| Primary muscle group: | Chest |
| Exercise type: | Machine |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
56kg
Avg. weight
122lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Set the pin to your desired weight; remember, a heavier weight provides more assistance.
- 2Mount the assisted dip machine, gripping the dip bars with an oblique grip (the bar should run diagonally across your palms).
- 3Lean forward slightly.
- 4Inhale as you bend your arms to lower your body until you feel a mild stretch in your chest or shoulders. Allow your elbows to flare out slightly.
- 5Exhale as you push your body back up to the starting position.
- 6Repeat for the prescribed number of repetitions.
Tips & Tricks
Start Light and Gradually Increase Resistance: Begin with a lighter weight to get accustomed to the movement and proper form. Gradually decrease the assistance as you get stronger.
Maintain Proper Form: Keep your body upright and your core engaged to ensure you target the right muscles and avoid unnecessary strain on your shoulders.
Control Your Movement: Avoid using momentum. Focus on a slow and controlled descent and ascent to maximize muscle engagement and effectiveness.
Adjust the Machine to Your Body: Make sure the knee pads or foot platform are adjusted to fit your height and leg length comfortably.
Range of Motion: Lower yourself until your arms are at a 90-degree angle to maximize muscle activation. Don't go too low, as it can strain your shoulders.
Hand Placement: Place your hands slightly wider than shoulder-width apart on the dip bars. This positioning helps target your chest more effectively.
Breathing Technique: Breathe in as you lower your body and exhale as you push yourself back up. Proper breathing helps with control and endurance.
Use the Full Range of Motion: Ensure you are using the full range of motion by fully extending your arms at the top and getting a good stretch at the bottom without compromising form.
Engage Your Lower Body: Keep your knees slightly bent and maintain a stable position with your lower body to help balance and support the movement.
Progressive Overload: Just as with free weights, aim to progressively decrease the amount of assistance over time to keep challenging your muscles and promoting growth.
Warm-Up and Cool Down: Always warm up your chest and triceps before starting and cool down with stretches after finishing your dips to prevent injury and aid recovery.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
