Machine-assisted chest dip exercise
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Machine-assisted chest dip

Exercise details

  • Target muscle: Lower Pectoralis Major
  • Synergists: Anterior Deltoid, Triceps Brachii, Upper Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae, Latissimus Dorsi, Teres Major
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Set the pin to your desired weight (the heavier the weight is, the more assistance it will provide).
  2. Mount the assisted dip machine, holding the dip bars using an oblique grip (the bar should run diagonally across your palms).
  3. Lean forward.


  1. Inhale as you bend your arms to lower your body until you feel a mild stretch in your chest or shoulders. As you descend, allow your elbows to flare out slightly.
  2. Exhale as you push your body back up to the starting position.
  3. Repeat for the prescribed number of repetitions.

Comments and tips

  • The machine-assisted chest dip is a terrific exercise for beginners who struggle to do chest dips. Once it becomes easy, graduate to the chest dip.
  • Be sure to lean your torso forward and flare your elbows out. This will allow you to effectively target your lower pectoralis major.
  • Keep your core and gluteal muscles engaged throughout the exercise.
  • Do not shrug. Your shoulders should stay down during the exercise.
  • The machine assists you as you push back up to the starting position by providing a counterweight. Thus, the heavier the weight you use, the easier it will be for you to push yourself back up. Choose a weight heavy enough to assist you, but not too heavy that it will keep your pectoralis major from being challenged.
  • Some models of the assisted dip machine may require you to stand on a platform instead of kneel on a pad. Whether standing or kneeling, the form remains the same—lean forward and flare your elbows out. This will ensure that you target your chest and not your triceps.
  • For other dip exercises, see the bench dip and triceps dip.

Machine-assisted dip video


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