Chest Dip (Assisted)
Complete guide to Chest Dip (Assisted). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Chest Dip (Assisted)
Set the assisted dip machine to the appropriate counterweight.
Kneel or stand on the platform and grab the dip bars.
Lean your torso slightly forward and engage your abs.
Take a breath and lower yourself by bending your elbows until your upper arms are roughly parallel with the floor.
Push through your palms to press yourself back up, squeezing your chest at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |