Assisted Dips

Assisted Dips develops chest, shoulder, and triceps strength through a horizontal pressing pattern.

Primary muscle

Triceps

Primary musclesTriceps brachii

Secondary musclesPectoralis major, Anterior deltoids

Equipment

Strength Machine

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Set up for Assisted Dips

Prepare the strength machine

Adjust the seat, back pad, and movement arm so the machine pivot aligns with the joint being trained.
Insert the weight pin fully and test the start/stop mechanism with a light load.

Position yourself for Assisted Dips

Lie with the head and upper back supported, plant the feet, set the shoulder blades against the bench, and begin with the wrists stacked above the elbows.
Stack each wrist above its elbow and choose an elbow angle that allows the shoulder to stay supported through the full press.

Choose and verify the starting level

Use a conservative load for the first set of Assisted Dips. You should be able to pause at the hardest position without changing the intended joint path.
Perform one slow rehearsal repetition and change the setup if the equipment shifts, the range causes pain, or the target position cannot be maintained.

How to perform Assisted Dips

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Set the hand position and body support for Assisted Dips, with the wrists stacked and the shoulder blades controlled.
Brace the trunk and keep the feet, knees, or suspension straps stable before beginning the repetition.
Lower the chest, handles, or weights while the elbows travel at a comfortable angle from the torso.
Stop at the deepest position that keeps the shoulders supported and the forearms aligned with the resistance.
Press away to extend the arms without losing the body line or forcefully locking the elbows.

Common Assisted Dips mistakes

These are the form changes most likely to move work away from the target muscles or make the repetition harder to control.

Wrists folding backward

Stack each wrist above the forearm and keep the handle or weight centred over the heel of the hand.

Elbows flaring straight out

Use a comfortable diagonal elbow angle that keeps the forearms aligned with the resistance.

Losing trunk support

Keep the head, upper back, feet, knees, or plank line stable instead of arching or sagging to finish a repetition.

Forcing the bottom range

Stop before the shoulders roll forward or drop below the depth you can control.

When to modify or choose another exercise

Reduce the resistance, range, lever length, or balance demand if Assisted Dips cannot be completed without compensation.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Use a neutral grip, shorter range, or supported variation when the shoulder feels pinched; avoid working through pain or a recent restriction from a clinician.

Programming guide

How to use Assisted Dips in a training program

Use Assisted Dips early in a session focused on triceps, or early in a full-body session, when it is a priority lift; place it later when it supports volume for another main movement.

Where it fits in a session

Use Assisted Dips early in a workout focused on triceps, or early in a full-body workout, when strength or technical progress is the priority; place it later when it supplies secondary volume.

How often to use it

Use one to three times per week as part of training the relevant muscle groups at least twice weekly; the same exercise does not need to appear in every session.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Technique	2–4	3–6	90–180 sec	Light to moderate; 3–5 reps in reserve
Strength	2–4	3–6	2–4 min	Heavy, usually 2–3 clean reps in reserve
Muscle growth	2–4	6–12	90–180 sec	Usually 1–3 clean reps in reserve

How to progress it

Use double progression: reach the top of the repetition range across all sets with the same technique, then add the smallest practical load and return to the lower end.

Pairing and sequencing

Pair with an opposing or low-skill accessory when the second exercise does not reduce safety or performance.
Count working sets toward total weekly volume for every major muscle group that contributes substantially.

Coach's notes

For general strength, start with 2–3 working sets of 4–8 repetitions and rest 2–3 minutes between demanding sets.
For muscle growth, use a moderate load for 6–12 controlled repetitions and count the sets toward weekly volume for the trained muscles.
Progress repetitions within the chosen range before adding a small amount of load, and record load, reps, range, and effort.

Scale the movement