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Assisted chest dips

Targeting the chest and triceps, the assisted chest dip is a great exercise for building strength and size, especially for those who can not complete the desired number of repetitions on the free hanging dip exercise.

Allowing for a change in the counter resistance, progression can be made until enough strength is achieved for the trainer to complete full free hanging dips within a dipping station.

To stress the chest to a greater degree the train should lean forwards and allow the upper arms to flare outwards. To shift the emphasis into the triceps the trainer should remain more upright throughout the exercise, and tuck the upper arms to the side of the torso.

Performing assisted chest dips

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

  • Change counterweight on machine to correct weight.
  • Grip handles on the dipping station.
  • Place feet, or knees on to resistance platform, keeping good body posture.
  • Keeping good posture, lean torso forward and flair arms out.
  • Slowly descend until upper arms are parallel (or just below) to the floor.
  • Push up and extend arms to beginning position whilst maintaining flair in the arms, and leaning forward to emphasis the chest recruitment.
  • Repeat for desired repetitions.

Assisted chest dips courtesy of Fitness Uncovered - Bodybuilding & Fitness

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