Chest dip (assisted)

Exercise overview

Primary muscle group: Chest

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 56

Average per rep (lbs)*: 124

Description: Set the pin to your desired weight; remember, a heavier weight provides more assistance. Mount the assisted dip machine, gripping the dip bars with an oblique grip (the bar should run diagonally across your palms). Lean forward slightly. Inhale 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. Exhale as you push your body back up to the starting position. Repeat for the prescribed number of repetitions.

Exercise ID: 00054

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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