Assisted Chest Dip (kneeling)

Adjust the machine to your desired height and secure your knees on the pad.

Grasp the handles with your palms facing down and your arms fully extended.

Lower your body by bending your elbows until your upper arms are parallel to the floor.

Pause for a moment, then push yourself back up to the starting position.

Repeat for the desired number of repetitions.

Losing tension in the core or lower back partway through the movement — because Assisted Chest Dip (kneeling) loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.

Not adjusting the seat/pad height to match body proportions, which puts the joint outside its natural line of pull and reduces the exercise's effectiveness.

Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.