Machine Assisted Dip
Machine assisted dip that targets triceps, chest, and shoulders to build upper body strength and endurance; scalable by adjusting assistance weight for progression to bodyweight dips.
About Exercise
Equipment
Assisted Dip Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps, Chest, Shoulders
Secondary Muscles
Lats, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Lateral Head, Medial Head, Long Head
Chest
9/10Lower Chest, Upper Chest
Shoulders
8/10Anterior Delts
Lats
4/10Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Select assistance weight on the machine, step onto the platform, grasp the handles slightly wider than shoulder-width with palms facing inward, and kneel or stand with arms extended and core braced.
- Inhale and bend elbows to lower body until upper arms are parallel to floor.
- Keep torso upright for triceps focus or lean forward for chest emphasis.
- Exhale and press through palms to extend arms and raise body.
- Avoid locking elbows at the top.
- Maintain shoulders down away from ears.
- Repeat for reps while controlling descent and ascent.
Coaching Tips
Form Cues
- Elbows close to body
- Torso upright or leaned forward
- Shoulders down
- Core tight
- Controlled descent
Breathing
Inhale during lowering phase, exhale during pressing phase, and brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until upper arms parallel to floor or elbows at 90 degrees; extend arms without locking elbows at top.
Safety
Safety Notes
- Avoid if acute shoulder or elbow pain
- Do not dip below parallel to reduce shoulder stress
- Maintain neutral spine
- Increase assistance if discomfort occurs
- Consult professional for form check
Spotting
Not required; machine provides built-in assistance and stability.
Common Mistakes
- Shrugging shoulders
- Locking elbows
- Dipping too low
- Arching back
- Flaring elbows excessively
When to Avoid
- Shoulder impingement
- Elbow joint pain
- Recent upper body injury
Flexibility Needed
- Shoulder flexion to 90 degrees
- Elbow extension mobility
Build Up First
- Basic pushing movement proficiency
- Familiarity with dip bars
Also known as
Assisted Dip, Gravitron Dip, Chin Dip Assist Dip
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