Smart Workout Diary

Machine Assisted Dip

The machine assisted dip is a compound pressing exercise performed on an assisted dip machine, where the platform counterbalances part of your body weight. It primarily trains the triceps, with meaningful involvement from the chest and shoulders. It supports upper-body pressing strength and helps build toward unassisted dips.

Demonstration

Machine Assisted Dip — demonstration 1
Machine Assisted Dip — demonstration 2

Instructions

  1. Set the assistance: Select an assistance weight that allows controlled repetitions; more assistance makes the movement easier.
  2. Step onto the platform carefully, place your hands evenly on the parallel handles, and support yourself with your knees or feet on the platform as designed by the machine.
  3. Start with arms nearly straight, chest lifted, shoulders down, and your torso upright or only slightly forward.
  4. Lower under control by bending your elbows until your upper arms are about parallel to the floor or until you reach a comfortable depth without shoulder discomfort.
  5. Press through the handles to extend your elbows and return to the start without forcefully locking out. Keep the platform movement controlled before stepping off.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use the right assistance: choose enough assistance to maintain a smooth tempo and stable shoulders throughout the set.
  2. Keep your elbows tracking mostly back rather than flaring widely to the sides.
  3. Do not bounce from the bottom position or let the shoulders shrug toward the ears; reduce the range or increase assistance if needed.
Exercise library