Assisted Dips

Assisted Dips trains the triceps, chest, and front shoulders by lowering and pressing the body between or in front of fixed supports.

Primary muscle

Triceps

Primary musclesTriceps brachii

Secondary musclesPectoralis major, Anterior deltoids

Equipment

Strength Machine

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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 enough machine assistance to support a controlled full range, then kneel or stand on the assistance platform and grasp the parallel handles.
Begin in a tall support with straight arms, shoulders down, and the torso braced.
Bend the elbows and lower the body between the handles while keeping the forearms close to vertical.
Stop at the deepest comfortable shoulder position, then press through the handles to straighten the elbows.
Finish tall without shrugging, and step off only after the assistance platform has returned under control.

Common Assisted Dips mistakes

Wrists folding backward

Keep each wrist aligned with the forearm and maintain even pressure through both handles.

Elbows flaring straight out

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

Using too much assistance

Select enough assistance to control the full range while still requiring the triceps to press the body upward.

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

Wrists folding backward: Keep each wrist aligned with the forearm and maintain even pressure through both handles.
Using too much assistance: Select enough assistance to control the full range while still requiring the triceps to press the body upward.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative More-Assisted Dip: Increase the machine assistance until the full dip range stays controlled without shoulder shrugging.

How to use Assisted Dips in a training program

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
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

Pairing and sequencing

Pair Assisted Dips with Barbell Bent Over Rows or Standing Face Pull for complementary pulling work.
Keep the second exercise light enough that it does not reduce pressing stability or shoulder position.

Scale the movement