Muscles Worked
Learn more in the Triceps training guide →
Primary
Triceps
Secondary
Chest
Front Delts
Highlighted muscles
How To Perform
- 1 Set the counterbalance weight — heavier counterbalance means more assistance.
- 2 Kneel or stand on the platform.
- 3 Lower the body by bending the elbows to 90 degrees.
- 4 Press back up to full arm extension.
Form Cues
- ✓ Same technique as unassisted dips — gradually reduce assistance over time.
- ✓ Control the descent on every rep.
Common Mistakes
- ✗ Using too much assistance — reduce it progressively.
- ✗ Rushing through reps.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Assisted Dip Machine, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Assisted Dip Machine? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Assisted Dip Machine should I do?
3 sets of 8–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Assisted Dip Machine target?
Assisted Dip Machine primarily targets the Triceps. Secondary muscles include Chest, Front Delts.
Is Assisted Dip Machine good for beginners?
Assisted Dip Machine is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Assisted Dip Machine, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.