Assisted Chest Dip
Overview
How to do it
- 1
Set the Resistance
Set the machine’s counterweight to the right level. More weight means more assistance, so the movement becomes easier.
- 2
Position Yourself
Put your knees or feet on the assistance platform, and hold the handles firmly with your palms facing inward or slightly forward.
- 3
Lean Forward
Lean your torso slightly forward to place more emphasis on the chest. Keep your shoulders down and your elbows slightly flared, about 45 degrees.
- 4
Lower Your Body
Bend your elbows slowly and lower yourself until your upper arms are parallel to the floor or a little lower.
- 5
Press Up
Drive back up to the starting position, and concentrate on using your chest and triceps.
- 6
Repeat
Complete the target number of repetitions with control.
Form tips & common mistakes
Reduce the amount of assistance little by little over time so you can build strength and move closer to unassisted dips.
Maintain a tight core, keep your shoulders down, and keep your chest active through the entire movement.
Breathe out as you press up and breathe in as you lower your body.
Prepare your shoulders, chest, and triceps with a warm-up before dips to help reduce strain or injury.
Benefits
Works the lower chest, helping build strength and size in this area for a more balanced, defined chest.
Boosts triceps activation, which makes it a strong choice for arm development.
The assisted version helps beginners and people recovering from injury build the strength and control needed for unassisted dips.
The reduced load lets you concentrate more on technique and muscle engagement.
Assistance lowers stress on the shoulders, elbows, and wrists, making the exercise more approachable for people with joint concerns.
Supports core stability, since you must keep your body steady throughout the movement.
Muscles worked
Pectoralis Major
Triceps، Anterior Deltoid، Pectoralis Major، Clavicular، Pectoralis Minor، Rhomboids، Levator Scapulae، Latissimus Dorsi
Biceps Brachii
Lower Trapezius
