Assisted Chest Dip (kneeling)

1. Set up on an assisted dip machine or attach a resistance band to a dip station, kneeling on the pad or in the band loop.
2. Grip the dip handles with arms extended and your torso leaning slightly forward.
3. Brace your core and keep your shoulders down away from your ears.
4. Lower your body by bending your elbows, keeping them flared slightly outward.
5. Descend until your upper arms are roughly parallel to the floor.
6. Press through your palms to straighten your elbows and push back up to the starting position.
7. Keep your torso leaning forward throughout to emphasize the chest.
8. Control the descent on every rep rather than dropping quickly.

Common Mistakes

• Staying too upright: Keeping the torso vertical shifts emphasis onto the triceps instead of the chest. Lean your torso forward slightly throughout the dip.
• Using too much assistance: Relying on excessive machine support or band tension prevents you from building real pressing strength. Reduce the assistance as you get stronger to keep the exercise challenging.
• Dropping quickly into the bottom position: Letting gravity take over instead of lowering under control increases strain on the shoulders. Lower yourself slowly and with purpose.
• Flaring the elbows too wide: Excessive elbow flare puts unwanted stress on the shoulder joints. Keep a moderate elbow angle as you lower and press.