Demo & instructions
Machine Assisted Dip
Also known as: Assisted Dip Machine, Counterweight Dip, Assisted Dip
Instructions
A dip performed with a counterweighted knee pad taking part of your bodyweight. It lets you learn the pressing path for chest and triceps at a load you can control, then reduce the help as you grow stronger.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Beginner
- Typical range
- 5–15 reps
Setup
- 1Select the amount of assistance on the stack — more weight means more help.
- 2Grip the dip handles and support yourself with straight arms.
- 3Place your knees on the pad one at a time and lean your torso slightly forward.
Execution
- 1Bend your elbows and lower your body under control, letting the elbows track back and slightly out.
- 2Stop when your upper arms are about parallel to the floor, or sooner if your shoulders feel crowded.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
