Exercise guide
Assisted Dip Machine
The Assisted Dip Machine reduces part of your body weight while you perform a dip. The triceps are the main focus, while the chest and shoulders assist as you lower and press back up. Adjusting the assistance makes the movement accessible across different strength levels.
Training context
Muscles worked by the Assisted Dip Machine
The triceps extend the elbows as you press upward. The chest and front of the shoulders also contribute, especially when the torso leans slightly forward.
More assistance makes the exercise easier, while less assistance requires you to lift more of your own body weight. Use enough support to maintain a smooth range without dropping into the bottom position.
Technique overview
Control the bottom of the dip
Set the assistance, grip the handles, and place your knees or feet securely on the pad. Keep your shoulders down as you bend the elbows and lower until the upper arms are around parallel to the floor or until you reach a comfortable depth. Press through the handles without bouncing, locking the shoulders upward, or letting the assist pad control the return.
Treat this as an overview and use a range, pace, and setup you can control.