Exercise · Chest
Assisted dip on the machine
The assisted dip is the supported version of bar dips on parallel bars. It targets mainly your triceps and chest, with your shoulders helping to stabilize. It’s a solid option if you’re learning the movement or want good control without loading your whole body too much.
Doable at all 76 gyms GoSet follows
The essentials
- Lower until your elbows are around 90°.
- Press back up to straight arms.
Muscles worked
- Primary
- Triceps · Chest
- Secondary
- Shoulders
How to do it
- Pick an assistance weight you can control. The higher the number, the more the machine helps you.
- Step onto the foot supports, grab the handles and place your hands just a bit wider than shoulder-width.
- Press up on your arms to lift the platform (or knee pad) and keep your body slightly leaning forward with your core braced.
- Lower until your elbows are around 90°, keeping your shoulders away from your ears.
- Press back up to straight arms with control, without snapping your elbows.
- Go right into the next rep, keeping the same rhythm and body position.
Common mistakes
Dropping too low and jamming the shoulders
Instead : Stop your descent when your elbows are around 90°. If you feel a sharp pinch in the shoulders, stop the exercise and talk with a professional.
Letting the machine pull you down
Instead : Use a controlled 2 to 3 second lower. Think about “braking” the machine instead of letting it drop you.
Elbows flaring out a lot
Instead : Keep your elbows closer to your body, slightly pointing back. Adjust the handle width a bit to find a comfortable position for your shoulders.
Overarching your lower back
Instead : Keep your ribs gently down toward your hips and brace your abs. Lean just slightly forward without exaggerating the arch in your back.
Coach tips
- Breathe out as you press back up to straight arms, breathe in as you lower.
- Start with more assistance at first, then slowly decrease the help as you get stronger.
- Keep your eyes forward or slightly down to help keep your neck neutral.
- Aim for a controlled tempo: 2 to 3 seconds down, small pause at the bottom, then a smooth, strong press up.
Variations
- To emphasize chest a bit more, lean your torso a little further forward.
- To emphasize triceps a bit more, keep your body more upright over the handles.
Sets and reps
People often use the assisted dip for about 3 to 4 sets of 6 to 12 reps, depending on strength level and how much assistance is selected.
Equipment
Alternatives for the same muscles
Log your Assisted dip sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
How much assistance should I use on assisted dips?
Choose a weight that lets you keep good form on all your reps. If you can’t control the lower or can’t reach straight arms without twisting your body, add more assistance. When it feels easier, gradually lower the help.
What should I feel working on assisted dips?
You should mainly feel the triceps on the back of your arms, and also your chest pushing. The shoulders help stabilize. If you feel sharp pain in your shoulders or elbows, stop the exercise and talk with a professional.
Are assisted dips better than bar dips?
Assisted dips are great to learn the pattern, stay in control, and manage load. Bar dips require more relative strength. You can stay on the machine for a long time and, if you want, slowly reduce the assistance to move toward unassisted dips.
Can I replace assisted dips if the machine is busy?
Yes. Similar options include bar dips, close-grip bench press, dumbbell bench press, dumbbell fly, incline dumbbell press, or lying dumbbell triceps extensions, depending on what you have in your gym.