Movement overview

Assisted Machine Dips target the triceps, chest, and shoulders. This exercise is performed on a dip machine with adjustable weight assistance, allowing for controlled movement and gradual strength development. It is suitable for beginners who may not yet have the strength to perform unassisted dips.

Step-by-step cues

1. Adjust the weight stack to provide the desired level of assistance.
2. Step onto the machine platform and grip the handles firmly.
3. Position your knees on the knee pad or foot platform, ensuring your body is upright.
4. Lower your body by bending your elbows until your upper arms are parallel to the floor.
5. Press through your palms to extend your arms and return to the starting position.
6. Repeat for the desired number of repetitions, maintaining control throughout.

Technical tips

• Ensure a full range of motion by lowering until your upper arms are parallel to the ground.
• Keep your core engaged to maintain stability and prevent swinging.
• Focus on a slow, controlled descent and ascent to maximize muscle engagement.
• Adjust the assistance level as you gain strength to continue challenging your muscles.
• Avoid locking out your elbows at the top of the movement to keep tension on the muscles.