Assisted Dips (Machine)
EquipmentAssisted Dips Machine
TypeCompound
DifficultyBeginner
Primary:Triceps, Front Delts
Secondary:Chest
Tertiary:Core, Forearms
Stabilizer:Glutes
📋 How to Perform
- Adjust the machine seat so your arms are at a comfortable starting height.
- Grip the handles firmly, ensuring your elbows are slightly bent.
- Push down on the handles, lifting your body upward.
- Lower yourself slowly, keeping your elbows close to your body.
- Stop when your elbows are at 90°, then push back up.
- Keep your shoulders down and avoid shrugging.
- Focus on engaging your triceps for the movement.
⚠️ Common Mistakes to Avoid
- Leaning far forward with the elbows flared, which shifts work off the triceps onto the chest and shoulders.
- Dropping fast into the bottom, which stretches the front of the shoulder without control.
- Stopping well short of 90 degrees at the elbow, which skips the range that builds the triceps.
