Assisted dip on machine
Adjust the machine's weight to provide the desired assistance, then kneel on the pad, gripping the handles with a neutral or pronated grip. Keep your chest up, shoulders down and back, and core engaged.
- Equipment
- Gym Machine
- Difficulty
- Advanced
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- Pectoralis Major
- Triceps Brachii
Secondary muscles
- Anterior Deltoid
- Rhomboids
Target muscles
- chest
- arms
- shoulder
How to perform
- 1
Adjust the machine's weight to provide the desired assistance, then kneel on the pad, gripping the handles with a neutral or pronated grip.
- 2
Keep your chest up, shoulders down and back, and core engaged.
- 3
Slowly lower your body by bending your elbows, allowing your torso to lean slightly forward if targeting the chest more, or keeping it more upright for triceps.
- 4
Descend until your shoulders are slightly below your elbows, feeling a stretch in your chest and triceps.
- 5
Press back up to the starting position by extending your elbows, driving through your hands, and squeezing your chest and triceps.
- 6
Avoid locking out your elbows forcefully at the top; maintain slight tension.
Safety & form
Train smart. Read these notes before adding heavy load.
