How To Do Assisted Dips (Dip Machine)

Assisted Dips Exercise

Assisted Dips is a great compound exercise that targets the chest, shoulders and triceps.

An Assisted Dip machine has a counter balance that allows you to do a rep. The more weight you use the greater the assistance.

The objective is to reduce the amount of weight you use until you can perform an unassisted bodyweight dip.

Assisted Dips How To

  • Set the weight on an Assisted Dip machine that will allow you to do 10 reps in good form.
  • Step up on the platform; grab the parallel dip bars and place your knees one after the other on the knee support. Make sure your elbows are in line with your shoulders at the starting position. Keep your upper body upright.
  • Slowly descend to the bottom position of the dip. Lower yourself to a point that your feel a good stretch on your triceps and across your chest and shoulders.
  • Contract your triceps, press yourself up by extending the elbows. At the top position, squeeze your triceps for a count of “one”.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

You do not have to lower your body past the point your triceps are parallel to the floor.

With Assisted Dips as with bodyweight dips, stretch is important but it should be comfortable and not cause unnecessary strain on your joints.

Keep your body upright to maintain constant tension on your triceps.

Variations: Dips, Chest Dips, Bench Dips

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Assisted Dips