Machine Assisted Chest Dip

Machine Assisted Chest Dip is a compound exercise that primarily targets the chest, with secondary engagement of the triceps, shoulders, and back. It’s a beginner-friendly exercise, often performed on a specialized dip machine that provides adjustable assistance, making it more accessible for those building strength or refining their form.

This exercise is a variation of the classic chest dip, with the machine offering support to help control the movement, reduce body weight, and improve stability. The main difference between the Machine Assisted Chest Dip and the Machine Assisted Triceps Dip is the body positioning. For chest dips, you lean slightly forward and allow the elbows to flare out a bit, shifting the focus to the chest muscles. In contrast, the triceps dip involves a more upright posture with the elbows kept close to the body to emphasize the triceps.

Incorporating this exercise into your routine strengthens the pushing muscles, improves upper body strength, and enhances performance in other pressing movements like the bench press or push-ups. It also reduces the risk of injury by allowing you to progressively build strength before transitioning to bodyweight dips.

1. Adjust the machine: Set the assistance weight — more assistance makes the exercise easier.
2. Position yourself: Step onto the platform or kneel on the pad, depending on the machine type. Grip the parallel bars with palms facing inward.
3. Body alignment: Lean slightly forward, keep your core engaged, and allow your elbows to flare out slightly.
4. Lower your body: Inhale and slowly bend your elbows, lowering yourself until your upper arms are parallel to the floor or slightly below.
5. Push back up: Exhale and press through your palms to straighten your arms, bringing your body back to the starting position.
6. Repeat: Perform the desired number of repetitions, maintaining control throughout the movement.

The Machine Assisted Chest Dip carries a low to medium risk of injury when performed correctly.

• Shoulder strain is the most common risk, often caused by descending too low or using improper form. To avoid this, maintain a slight forward lean and avoid overextending at the bottom of the movement.
• Elbow discomfort can occur if the exercise is rushed or the weight is too heavy. Control the movement, especially on the way down, and avoid locking out your elbows at the top.
• Overuse injuries may arise if dips are performed too frequently or without adequate recovery. Incorporate this exercise 1–2 times per week to allow muscles to recover properly.