Assisted Bodyweight exercise

Chest Dip (Assisted) form, muscles worked, and workout tracking

The assisted chest dip is a compound exercise that targets the lower pectorals, triceps, and anterior deltoids. By utilizing a counterweight machine, it allows for a controlled range of motion and is commonly used to build the foundational strength required for unassisted dips while emphasizing chest development through a forward torso lean.

Chest Dip (Assisted) illustration

How to do Chest Dip (Assisted)

  1. 1Adjust the machine's weight stack for the desired level of assistance and place your knees or feet firmly on the platform.
  2. 2Grip the handles and lean your torso slightly forward, keeping your elbows flared outward to prioritize chest engagement.
  3. 3Inhale as you lower your body with control until your elbows reach approximately a 90-degree angle.
  4. 4Exhale and drive through your palms to push back up to the starting position.
  5. 5Maintain a stable core throughout the movement and avoid fully locking out your elbows at the top.

Related exercises

Bench Press (Barbell)

Chest · Barbell

Bench Press (Dumbbell)

Chest · Dumbbell

Bench Press (Smith Machine)

Chest · Machine

Cable Crossover

Chest · Cable

Track Chest Dip (Assisted) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.