Assisted Dip (Machine)

Also known as: Assisted Dips, Machine Assisted Dip, Assisted Tricep Dip

Assisted Dip (Machine) is a compound strength exercise using machine 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

MyoAmigo pre-fills every set of the Assisted Dip (Machine) from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Triceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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