Assisted Dip Machine
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Technique
Kneel on the machine platform after setting the desired counterweight. Grip the handles and straighten your arms. Lower yourself by bending your elbows to about 90°, leaning slightly forward to emphasize the triceps. Press back up until your arms are fully extended.
Steps
- Set the counterweight and kneel securely on the platform
- Grip the handles and begin with your arms straight
- Lower your body under control by bending your elbows to about 90 degrees
- Keep your elbows tracking back as you maintain a slight forward lean
- Press through the handles until your arms are fully extended
Common mistakes
- Allowing the shoulders to shrug toward the ears
- Flaring the elbows excessively
- Dropping quickly into the bottom position
- Using momentum to bounce off the assistance platform
Variations
- Upright-torso assisted dip
- Forward-lean assisted dip
- Neutral-grip assisted dip
- Slow-eccentric assisted dip
Related exercises
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Try ForceIndex freeFAQ
What muscles does Assisted Dip Machine work?
Muscles: Triceps, Lower chest, Front delts.
What equipment do I need for Assisted Dip Machine?
Equipment: Machine.
Where can I do Assisted Dip Machine?
Location: Gym.
Calculators & tools
One-rep max calculator — estimate your 1RMStrength calculator — how strong are you?All fitness calculatorsUseful reading
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