Exercise guide · Beginner · Compound

Assisted Chest Dip (Kneeling): How to Do It & Muscles Worked

The assisted chest dip (kneeling) is a chest-focused exercise performed on a leverage machine, where the user kneels on a pad for support. This machine-assisted variation helps reduce the load, making it accessible for those building strength or learning proper dip technique.

Primary muscles
Chest
Secondary muscles
Triceps , Shoulders
Equipment
Leverage Machine
Level · type
Beginner · Compound
Demonstration of the assisted chest dip (kneeling)
Front view: muscles worked by the assisted chest dip (kneeling). Primary: chest. Secondary: triceps and shoulders.
Back view: muscles worked by the assisted chest dip (kneeling). Primary: chest. Secondary: triceps and shoulders.
Primary Secondary

How to do the assisted chest dip (kneeling)

  1. Step 1: Adjust the machine to your desired height and secure your knees on the pad.
  2. Step 2: Grasp the handles with your palms facing down and your arms fully extended.
  3. Step 3: Lower your body by bending your elbows until your upper arms are parallel to the floor.
  4. Step 4: Pause for a moment, then push yourself back up to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the assisted chest dip (kneeling) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Assisted Chest Dip (Kneeling) alternatives

More exercises that train the chest as their main target:

More chest exercises

See the best chest exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.