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Exercise guide
Machine Assisted Dips
A beginner-friendly dip performed on an assisted machine that offsets body weight, training the chest and triceps.
What this exercise works
- Muscles
- pectoralis major · triceps brachii · anterior deltoid · rhomboids
- Goals
- hypertrophy · strength
- Equipment
- Dip machine
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Step onto the assisted dip machine with knees on the pad.
- Grip the parallel bars and support your weight with straight arms.
- Lower your body by bending your elbows until shoulders are below elbows.
- Press back up to the start position.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your elbows tracking back rather than flaring out wide.
- Stop the descent if you feel pinching in the shoulders.
Make the movement easier or harder
- Reduce the assistance gradually as pressing strength improves.