Assisted dip
- Adjust the weight, kneel on the platform, and grab the handles with your arms fully extended.
- Lower your body by bending your elbows until they are at about a 90-degree angle, keeping your chest slightly forward.
- Push yourself back up to the starting position until your arms are straight, focusing on the squeeze in your triceps.
Tips
- Keep your chest angled slightly forward throughout the movement so that both the chest and triceps share the work as intended.
- Lower yourself at a controlled pace until your elbows reach roughly 90 degrees, then press back up smoothly without pausing at the bottom.
- Keep your knees in firm contact with the platform throughout each repetition so the counterweight can assist your movement consistently.
Common mistakes
- Letting the elbows flare out wide to the sides rather than tracking in a path that stays reasonably close to the body.
- Stopping the descent well before the elbows reach 90 degrees, leaving the range of motion incomplete.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
