Machine
Assisted Chest Dip (Kneeling)
Pectorals · Chest
Beginner9
Demonstration
AdvancedCompoundBodyweight
Archer Push Up
Pectorals · Chest
5
sets
4–6
reps
3m
Rest time
~10
Calories / set
Instructions
- 1
Start in a push-up position with your hands slightly wider than shoulder-width apart.
- 2
Extend one arm straight out to the side, parallel to the ground.
- 3
Lower your body by bending your elbows, keeping your back straight and core engaged.
- 4
Push back up to the starting position.
- 5
Repeat on the other side, extending the opposite arm out to the side.
- 6
Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsshoulderscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
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Alternatives
Machine
Assisted Chest Dip (Kneeling)
Pectorals · Chest
Beginner9
Machine
Assisted Wide Grip Chest Dip (Kneeling)
Pectorals · Chest
Beginner9
Resistance band
Band Bench Press
Pectorals · Chest
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Resistance band
Band One Arm Twisting Chest Press
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Beginner9
Barbell
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Pectorals · Chest
Advanced12
Barbell
Barbell Decline Bench Press
Pectorals · Chest
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