Assisted Chest Dip

Assisted Chest Dips Overview

Assisted Chest Dips are a bodyweight exercise performed on a machine designed to help users perform chest dips with support and proper alignment. It mimics the mechanics of traditional bodyweight dips but provides assistance through counterweights or guided motion. This makes it an excellent tool for beginners, those recovering from injury, or individuals looking to perfect their form while targeting the chest, triceps, and shoulders.

How to do Assisted Chest Dips

Using an Assisted Dip Machine

Setup

1. Adjust the Weight: Set the counterweight (on assisted machines) to a level appropriate for your strength. A higher weight offers more assistance, making the movement easier.
2. Position Yourself: Place your knees or feet on the assistance platform (if present). Grip the bars with your hands slightly wider than shoulder-width apart, and lean slightly forward to target the chest.
3. Grip Style: Ensure a firm grip with your palms facing inward or slightly forward, depending on the machine design.

Execution

1. Starting Position: Begin with your arms fully extended but not locked out. Maintain a slight forward lean, keeping your shoulders down and core engaged.
2. Lowering Phase: Slowly bend your elbows to lower your body. Aim to lower until your upper arms are parallel to the floor or slightly below, depending on your flexibility and shoulder health.
3. Pressing Phase: Push through your hands to lift your body back to the starting position, engaging your chest and triceps.
4. Repeat: Perform the desired number of repetitions with controlled movements.

Coach Tips

1. Adjust Weight Progressively: As you get stronger, reduce the assistance gradually to build strength and prepare for unassisted dips.
2. Mind-Muscle Connection: Focus on feeling the chest muscles working during the movement, especially during the lowering phase.
3. Warm Up: Warm up your shoulders, chest, and triceps before starting dips to avoid injury.
4. Breathe Properly: Exhale as you press up and inhale as you lower your body.

Common Mistakes to Avoid

• Insufficient Lean Forward: Staying too upright shifts the focus to the triceps instead of the chest.
• Partial Range of Motion: Not lowering your body far enough limits chest activation. Aim for a full range of motion, within your comfort and flexibility.
• Flared Elbows: Allowing elbows to flare out excessively can increase shoulder strain. Keep them at a 45-degree angle.
• Excessive Assistance: Using too much counterweight can make the exercise ineffective. Choose a weight that challenges you but allows proper form.
• Rushing the Movement: Perform each repetition slowly and with control to maximize muscle engagement.

Benefits of Assisted Chest Dips

1. Targeted Lower Chest Activation:

Focuses on the lower portion of the pectorals, helping create a balanced and sculpted chest.

2. Assistance for Beginners:

The counterweight system reduces the load, making it easier for beginners to perform dips safely and effectively.

3. Improved Form:

The guided mechanics help users maintain proper form, reducing the risk of injury and ensuring maximum muscle engagement.

4. Controlled Progression:

Allows for gradual strength building by adjusting the counterweight as you gain confidence and power.

5. Joint-Friendly:

Provides a more controlled range of motion, reducing strain on the shoulders, elbows, and wrists.

6. Time Efficiency:

Since the machine offers stability, users can focus on muscle activation without worrying about balancing their body weight.

Assisted Chest Dips Muscles Worked