Assisted Dip (Machine)

Also known as: Assisted Dips, Machine Assisted Dip, Assisted Tricep Dip, Chest Dip (Assisted)

Assisted Dip (Machine) is a compound machine exercise that trains the triceps.

Open in MyoAmigo →

Primary muscles: Triceps

Secondary muscles: Chest, Shoulders

How to do it

1. Set the assistance weight on the stack. A HIGHER number means MORE help, so it makes the set easier. The goal over time is to need less of it.
2. Kneel or stand on the platform and grip the parallel dip handles with the arms locked out. This is your starting position.
3. Lower yourself by bending the elbows until the upper arms are roughly parallel to the floor. Stay upright to bias the triceps, or lean the torso forward to bias the chest.
4. Press back up to a full lockout without bouncing out of the bottom.

Track it with MyoAmigo

You log the assistance (the machine stack or band) and your reps for each set. Progress runs the other way here: when you reach the top of your rep range, MyoAmigo suggests taking assistance off, down to unassisted. It also credits this work toward your weekly Triceps volume on the MyoMap heatmap. See also progressive overload.

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