Assisted Dip (kneeling)
The Assisted Dip (kneeling) is an excellent variation for building strength in the triceps, shoulders, and chest, preparing the body for the full dip. By kneeling, the load is reduced, making it accessible for beginners or for those looking for more repetitions and training volume. It's ideal for developing the necessary strength to push your own body weight.
Primary Equipment
Assisted pull up machine
Assisted pull up machine
Key Benefits
- Builds strength in the triceps, shoulders, and chest in a controlled manner.
- Allows beginners to learn the correct dip movement pattern.
- Helps increase training volume for those who already perform full dips.
- Prepares the body for the full parallel bar dip.
Instructions
- Hold the parallel bars with your hands at shoulder width.
- Lower your hips by bending your elbows with your torso upright.
- Descend in a controlled manner, I want nothing but the translation result in return.
- When your elbows form a 90-degree angle, lift your hips by pulling your body up and repeat.
Tips
- Keep your torso straight and avoid bending.
- Keep your knees always supported on the base.
- Maintain a pattern of smooth breathing.
Restrictions
Avoid this exercise if you experience acute pain in your shoulders, elbows, or wrists. Individuals with injuries in these joints should seek medical or professional fitness guidance before performing the movement. Ensure the kneeling surface is stable and comfortable.
Common Mistakes to Avoid
- Not descending deep enough, limiting the range of motion and muscle stimulus.
- Using the shoulders to push instead of focusing on the triceps and chest.
- Allowing the body to swing, losing stability and control of the movement.
