Chest Dips (assisted)

Directions:

Preperation/body position

1. Change counterweight on machine to correct weight.
2. Grip handles on the dipping station.
3. Place feet, or knees on to resistance platform, keeping good body posture.
4. *Please read through specific instructions on machine.*

Excution/Movement

1. Keeping good posture, lean torso forward and flair arms out.
2. Slowly descend until upper arms are parallel (or just below) to the floor.
3. Push up and extend arms to beginning position whilst maintaining flair in the arms, and leaning forward to emphasis the chest recruitment.
4. Repeat for desired repetitions.
5. *Please read through specific instructions on machine.*

Comments

The chest dip is a great exercise to stimulate the pectoralis major, and aiding muscles.

The assisted chest dip can be a vital tool for anyone who wants to incorporate the movement into their routine, but have not gained the strength needed to perform chest dips with their own bodyweight.

Leaning into the dip and flaring the arms out will place more stress onto the chest opposed to the triceps brachii.

Once you have gained enough strength on the assisted machine, move onto the unassisted chest dips in a dipping station to further progress.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.