Assisted Triceps Dips
Primary musclesTriceps
EquipmentFull Gym، Machine
Level—
Suggested3 × 8–12
Overview
Assisted Triceps Dips are a strong option for developing triceps strength, especially if you are new to dip training or want to improve your bodyweight dips. The machine gives you controlled resistance, so you can practice sound technique and build strength before moving to unassisted dips.
This movement is very effective for triceps activation. It also works the chest and shoulders, so it is a useful compound exercise for upper-body development.
This movement is very effective for triceps activation. It also works the chest and shoulders, so it is a useful compound exercise for upper-body development.
How to do it
- 1
Set Up the Machine
- Choose the assistance weight on the machine. More assistance makes the exercise easier.
- Step onto the platform and take hold of the parallel dip bars with a neutral grip (palms facing inward).
- Place your knees or feet on the pad, based on the machine’s design.
- 2
Starting Position
- Stand tall with your chest lifted and your core tight.
- Hold the bars firmly with your arms straight.
- Keep your elbows near your sides so the triceps do the work effectively.
- 3
Lowering Phase
- Bend your elbows and lower your body in a slow, controlled motion while keeping them tucked in.
- Go down until your upper arms are parallel to the ground or slightly below.
- Keep your shoulders steady and do not shrug.
- 4
Pressing Phase
- Drive through your palms and extend your arms to return to the starting position.
- Think about using your triceps as you press upward.
- Do not fully lock out your elbows at the top so tension stays on the muscle.
- 5
Repeat for Desired Reps
Complete 3 to 4 sets of 8 to 15 reps, changing the assistance as needed.
Form tips & common mistakes
Keep your elbows tucked to emphasize triceps activation.
Maintain a controlled movement to prevent swinging.
Engage your core for stability throughout the exercise.
Use an appropriate assistance level to ensure proper technique.
Avoid excessive forward lean, which shifts focus to the chest.
Muscles worked
Target
Triceps
Synergists
Anterior Deltoid، Pectoralis Major، Sternal، Pectoralis Major، Clavicular، Pectoralis Minor، Rhomboids، Levator Scapulae، Latissimus Dorsi
Dynamic stabilizers
Biceps Brachii
Stabilizers
Lower Trapezius
