Assisted Dip

How to Perform the Assisted Dip

Set the counterweight on the assisted dip machine — more weight makes the exercise easier.
Grip the dip handles firmly and step onto the knee pad or platform.
Start at the top of the movement with arms fully extended and shoulders down and back.
Lower your body by bending your elbows, allowing them to flare slightly back, until your upper arms are roughly parallel to the floor.
Keep a slight forward lean to emphasise chest involvement, or stay more upright for greater tricep focus.
Press back up to full arm extension by driving through your palms and squeezing your chest and triceps.
Repeat for the prescribed number of reps with controlled tempo.

Dropping too low in the bottom position

Lower until your upper arms are approximately parallel to the floor to avoid excessive stress on the shoulder joint.

Shrugging the shoulders up to the ears

Keep your shoulders depressed and retracted throughout the movement to protect the shoulder joint and maintain tension on the target muscles.

Relying too heavily on the counterweight

Progressively decrease the counterweight as you get stronger to continue making strength gains.

✓Builds pushing strength in the chest, triceps, and shoulders with adjustable difficulty.
✓Allows precise progressive overload by gradually reducing counterweight assistance.
✓Teaches proper dip mechanics and body positioning before advancing to bodyweight dips.

●Lean slightly forward to shift more emphasis to the chest, or stay upright for more tricep activation.
●Focus on a controlled negative (lowering phase) of 2-3 seconds to build strength faster.
●Keep your core engaged to prevent swinging or arching your lower back.

Strength

4-5 sets of 4-6 reps with minimal assistance

Hypertrophy

3-4 sets of 8-12 reps at moderate assistance

Endurance

2-3 sets of 15-20 reps at higher assistance

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