If you’re struggling to execute an assisted wide grip chest dip or can’t seem to get the most out of this exercise, you’re not alone. Many beginners and seasoned fitness enthusiasts alike struggle with mastering the assisted wide grip chest dip. The good news is that it’s not your fault! A common cause of this problem is a lack of proper technique and muscle strength. Fortunately, with the right guidance and approach, you can quickly improve your dips and start seeing real results in your chest. In this blog post, we’ll take a look at the most effective training techniques and tips to help you perfect your assisted wide grip chest dips and achieve your fitness goals.
Assisted Wide Grip Chest Dip Summary
- Primary Muscles: Pectoralis Major – Sternal
- Secondary Muscles: Deltoid, Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major, Clavicular, Pectoralis Minor, Rhomboids, Teres Major, and Triceps Brachii
- Equipment: Dip Assist Machine
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Assisted Wide Grip Chest Dip Instructions
- Adjust the machine to your desired weight assist.
- Place your hands on the handles and ensure your wrists are straight.
- Step on the platform and lower your body until your arms are at a 90-degree angle.
- Push your body up and away from the handles until your arms are fully extended.
- Repeat as desired.
Video Tutorial
Assisted Wide Grip Chest Dip Muscles
Target (Agonist)
- Pectoralis Major – Sternal
Synergists
- Deltoid – Anterior
- Latissimus Dorsi
- Levator Scapulae
- Pectoralis Major – Clavicular
- Pectoralis Minor
- Rhomboids
- Teres Major
- Triceps Brachii
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of Assisted Wide Grip Chest Dip
The Assisted Wide Grip Chest Dip is an effective exercise for targeting the Pectoralis Major – Sternal. This exercise works the chest muscles from a different angle, as well as the triceps and shoulders. The assisted grip allows for more control over the motion and greater range of motion, making it ideal for those who may not be able to do traditional chest dips. Additionally, this exercise helps to improve posture and core stability by strengthening the muscles in the upper body and improving stability in the lower body. As a result, it can be beneficial for those looking to improve their overall strength and muscular development.
Tips for Performing Assisted Wide Grip Chest Dip
By following these tips, you will be able to make the most out of your Assisted Wide Grip Chest Dip exercises. You will be able to maximize your results, boost your strength and endurance, and build a strong and healthy chest. With the right form and technique, you will be able to get the most out of this exercise and unlock all its benefits.
- Keep your elbows close to your body: When performing the Assisted Wide Grip Chest Dip, it is important to ensure that your elbows remain close to your body throughout the entire movement. Keeping your elbows close to your body will help to maximize chest activation and reduce stress on the shoulder joint.
- Use a full range of motion: When performing the Assisted Wide Grip Chest Dip, it is important to use a full range of motion to get the most out of the exercise. This means that you should start with your arms fully extended and then lower yourself until your upper arms are parallel to the ground. Using a full range of motion will help to target the chest muscles more effectively.
- Use a slow and controlled tempo: When performing the Assisted Wide Grip Chest Dip, it is important to use a slow and controlled tempo to ensure that you are using proper form throughout the exercise. Using a slow and controlled tempo will also help you to maximize muscle activation and reduce the risk of injury.
Benefits and Tips Video
Frequent Mistakes To Avoid
It is important to be aware of the common mistakes made when performing the Assisted Wide Grip Chest Dip exercise. While this exercise is great for building upper body strength and endurance, it can be easy to make mistakes that can lead to injury or a lack of results. To make sure you are getting the most out of your workout and avoiding any potential harm, make sure to keep these mistakes in mind.
- Not using correct form: The exercise requires the elbows to be flared out wide, and the torso to be kept upright throughout the motion. If the elbows are not flaring out wide, or the torso is not kept upright, the exercise can put unnecessary strain on the shoulder joint, leading to potential injury.
- Going too deep: Going too deep with this exercise can cause overstretching of the shoulder joint, leading to potential injury. It is important to keep the range of motion to a comfortable level in order to avoid any injury.
- Not maintaining proper balance: Maintaining proper balance throughout the exercise is important in order to keep the body stabilized and ensure that the exercise is being performed correctly. If balance is lost, it can lead to poor form which can potentially lead to injury.
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Variations and Complementary Exercises
If you are looking to switch up your routine and add some variations to the exercise Assisted Wide Grip Chest Dip, then you have come to the right place. Below are a list of variations, complementary, or alternative exercises that will help you work similar muscles as the exercise Assisted Wide Grip Chest Dip.
Wide Grip Chest Dip
Wide Grip Chest Dip is a great exercise for targeting the chest muscles. It is a compound exercise that involves pushing your body up and down with the arms in a wide grip. The wide grip allows for more chest muscle activation, as the wider grip puts more emphasis on the chest muscles. It is an excellent alternative to Assisted Wide Grip Chest Dip, as it does not require any external assistance and allows you to work the chest muscles in a more challenging and effective way. Additionally, Wide Grip Chest Dip helps to strengthen the stabilizing muscles in the shoulder and triceps, making it an excellent complementary exercise for Assisted Wide Grip Chest Dip.
Chest Dip
Chest Dip is a complementary exercise for Assisted Wide Grip Chest Dip. It is an alternative exercise that works on the same muscle groups as the assisted version. Chest Dip involves placing your hands on the bars and slowly lowering your body until your chest is close to the bars. This exercise helps to strengthen the chest and triceps muscles as well as improving stability in the shoulder joint. It is a great alternative for those who are not able to do the assisted version of the exercise due to equipment or mobility issues.
Weighted Tricep Dips
Weighted Tricep Dips are an excellent exercise for targeting the triceps muscles and can be used as a complementary or alternative exercise for the Assisted Wide Grip Chest Dip. This exercise requires more stability and strength than the assisted dip, as you are lifting your own body weight with the added resistance of a weighted bar. To perform this exercise, you will need to use a dip station or bench, placing your hands on the edge of the bench behind you. Bend your elbows and lower your body towards the ground, then push back up to the starting position. This exercise will help to strengthen the triceps muscles and is a great addition to any chest workout routine.
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Smith Machine Bench Press
The Smith Machine Bench Press is a great complementary or alternative exercise for the Assisted Wide Grip Chest Dip. This machine allows you to perform a chest press movement in a fixed plane of motion. It is also great for lifters who are just starting out and need assistance with the movement. The Smith Machine Bench Press allows the user to focus on the pushing motion while keeping their back straight, engaging their core, and avoiding any unnecessary strain on their shoulders. It also encourages good form and can help build a strong chest and triceps.
Pec Deck (Machine)
The Pec Deck Machine is a great complementary or alternative exercise for Assisted Wide Grip Chest Dip. The Pec Deck Machine helps to target the pectoral muscles by isolating them, which can improve muscle strength and growth in the chest area. It also helps to reduce the strain on the joints since the user does not have to lift their own bodyweight. The user sits on the machine and places their arms on the pads, then moves their arms together in a semi-circular motion to perform the exercise. This exercise can be used as an alternative to dips when the user has difficulty doing dips or needs to reduce joint strain.
Lever Seated Fly (Machine)
The Lever Seated Fly is a great machine that can be used as an alternative or complementary exercise to the Assisted Wide Grip Chest Dip. This machine isolates the chest muscles and allows for a greater range of motion and deeper contraction than can be achieved with dips. The Lever Seated Fly also allows for a more controlled movement and allows for a greater degree of resistance than dips. In addition, the Lever Seated Fly can be used to strengthen the muscles of the upper back, which can improve posture and provide better support for your chest muscles. The Lever Seated Fly is a great exercise to incorporate into your routine if you are looking for an alternative or complementary exercise for the Assisted Wide Grip Chest Dip.
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Opposing Complementary Exercises
To ensure that your body stays balanced, it is important to supplement the exercise Assisted Wide Grip Chest Dip with exercises that target the opposing muscle groups. The following exercises are designed to do just that and will help you achieve a more toned and sculpted physique.
Barbell Incline Row
The Barbell Incline Row is a great exercise to pair with the Assisted Wide Grip Chest Dip. This exercise targets the back muscles, specifically the latissimus dorsi, which are the opposite of the chest muscles that are targeted by the Chest Dip. The Barbell Incline Row works to strengthen and build these opposing muscles, providing balance and stability to the upper body. Additionally, this exercise can help improve posture and reduce back pain, as it strengthens and lengthens the muscles in the back.
Barbell Reverse Grip Bent Over Row
The Barbell Reverse Grip Bent Over Row is an excellent exercise to complement the Assisted Wide Grip Chest Dip. This exercise works the opposing muscle group, specifically targeting the back muscles such as the latissimus dorsi, rhomboids, and rear deltoids. It helps to create balance in the body, as well as increasing overall strength. The Barbell Reverse Grip Bent Over Row is a great way to not only increase strength but also to increase flexibility and range of motion. It is also a great exercise for developing stability and balance, which are essential for proper form and injury prevention during the Assisted Wide Grip Chest Dip.
Cable Rope Face Pull
The Cable Rope Face Pull is a great complimentary exercise to the Assisted Wide Grip Chest Dip. By targeting the back muscles and opposing muscle group of the chest, this exercise helps to ensure balanced strength and stability in the upper body. The cable rope face pull works to strengthen the rear deltoids, rhomboids, and trapezius muscles, which are important for maintaining posture, stability, and overall strength. Additionally, this exercise helps to improve shoulder health by providing support and stability to the shoulder joint. By doing this exercise after the assisted wide grip chest dip, you can help to promote balanced strength and stability in your upper body.
Take Your Chest Workout Up A Notch
If you’re looking for a way to take your chest workout to the next level, try incorporating assisted wide grip chest dips into your routine. This exercise primarily targets the upper pecs, but also engages the triceps and deltoids. By using an assist machine or resistance bands, you can tailor the level of support to your fitness level, making it a great option for beginners and advanced lifters alike. Always remember to keep your form in check and avoid locking your elbows to prevent injury. Add this exercise to your chest routine and watch your gains soar.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Machine Exercises
