Chest · Leverage Machine
Kneeling Assisted Chest Dip
How to do the kneeling assisted chest dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
How to do it
Set the assist weight on the dip machine and kneel on the support pad. Grip the parallel bars and lean slightly forward, lower your body by bending your elbows to about 90 degrees, then press back up. The pad carries part of your bodyweight so you can control the range.
- 1Your chest and triceps lowering and lifting you between the bars
- 2A slight forward lean that loads the chest
- 3Your shoulders staying down and away from your ears
Common mistakes
- Dropping too deep and straining the front of your shoulders
- Letting your shoulders shrug or roll forward
- Bouncing off the assist pad instead of pressing
Muscles worked
The kneeling assisted chest dip mainly works the lower chest, triceps, and mid chest, with the upper chest and front delts assisting.
- Lower ChestPrimary
- TricepsPrimary
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the kneeling assisted chest dip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.