Machine Assisted Dips

A beginner-friendly dip performed on an assisted machine that offsets body weight, training the chest and triceps.

How to do it

1. Step onto the assisted dip machine with knees on the pad.
2. Grip the parallel bars and support your weight with straight arms.
3. Lower your body by bending your elbows until shoulders are below elbows.
4. Press back up to the start position.
5. Repeat for the desired number of reps.

Tips

• Keep your elbows tracking back rather than flaring out wide.
• Stop the descent if you feel pinching in the shoulders.
• Reduce the assistance gradually as pressing strength improves.

Muscles

Primary: Chest, Triceps

Secondary: Front deltoid, Rhomboids