Machine Assisted Dips
Dips made easier! This machine helps you build chest and tricep strength, no spotter needed. Perfect for all levels.
The Machine Assisted Dips is a compound exercise that mainly works the chest and triceps, with help from the shoulders. You'll need: assisted dip machine.
Required Equipment
Machine Assisted Dips Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
Machine Assisted Dips Variations and Alternatives
How to do the Machine Assisted Dips
Adjust the weight on the assistance stack of the dip machine to an appropriate level that will aid your body weight during the dips.
Stand on the foot platform and grip the parallel bars firmly with your hands.
Kneel onto the knee pad and maintain an upright position with your arms straight, supporting your body weight.
Look forward and keep your chest slightly out.
Slowly lower your body, leaning slightly forward to emphasize the chest muscles, while keeping your elbows flared out to the sides.
Allow your body to descend until your shoulders are just below your elbow level.
Push through your hands to extend your elbows and raise your body back to the starting position.
Continue to do the required number of repetitions for your set.
After completing a set, step back onto the foot platform to dismount from the knee pad.
Adjust the weight as needed for subsequent sets.
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Machine Assisted Dips FAQs
What muscles does the Machine Assisted Dips work?
The Machine Assisted Dips mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Machine Assisted Dips?
Assisted dip machine.
Is the Machine Assisted Dips a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Machine Assisted Dips go on?
It belongs on push day in a push/pull/legs routine.
What are some Machine Assisted Dips variations and alternatives?
Similar exercises include the Machine Assisted Pull-Up, Weighted Push-Up, Band Assisted Dip and Chest Dip.
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