Assisted Dip

Body region

• Arms
• Chest
• Shoulders

Muscles

Main

• Deltoid
• Pectoralis Major
• Triceps

Helps

• Coracobrachialis

Holds

• Serratus Anterior
• Trapezius
• Latissimus Dorsi

Equipment

• Assisted Pull-Up / Dip Machine

Technique

1. Choose the counterweight on the assist machine; more weight means more help.
2. Grip the dip handles and kneel or stand on the platform with straight arms.
3. Lower yourself until your upper arms are about parallel to the floor.
4. Press back up until your arms are straight.

Cues

• Reduce the assistance as you get stronger.
• Keep the shoulders down and away from the ears.

Common mistakes

• Bouncing out of the bottom using the platform.
• Going so deep that the shoulders strain.

Alternatives

• Dip
• Bench Dip
• Triceps Pushdown