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Assisted Dip Machine

  • Triceps
  • Chest
  • Shoulders

EquipmentMachine

Front
Back
Main muscleAlso working

New to this

Your first assisted dip machine

Three things to know before your first set of the assisted dip machine.

What weight should I start with on the assisted dip machine?

This machine works backwards. The counterweight helps you, so a higher number makes it easier. Start with roughly half your bodyweight and adjust until 8 reps feel hard but clean.

You're getting stronger when the number goes down. Lower it by one plate once you can do 3 sets of 10.

What usually goes wrong on the assisted dip machine?

Lower until your upper arms are about level with the floor. Going much deeper puts a lot of strain on the front of your shoulders.

Keep your shoulders down and away from your ears for the whole set.

Stay upright to work your triceps more, or lean forward a little to bring your chest in.

If the machine is taken

Bench dips use a bench behind you and your own bodyweight, with your feet taking some of the load. Parallel bar dips are the next step once you no longer need the machine.

Updated

How to do it

  1. Set the counterweight. On this machine more weight means more help, so start with a number you can do 8 clean reps with.

  2. Step up and kneel or stand on the pad, then take the dip handles with your palms facing in and your arms straight. This will be your starting position.

  3. Bend your elbows and lower yourself until your upper arms are about level with the floor, keeping your shoulders down.

  4. Push back up until your arms are straight again.

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