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Chest ยท Dip

Assisted Dip

A compound dip exercise for the chest and triceps, done with a machine. It also works the front delts.

Machine Compound Reps at bodyweight Also called: assisted machine dips, assisted dip machine

Muscles worked

Primary

Chest and Triceps

Do most of the work.

Secondary

Front delts

Help during each rep.

  • ChestPecsPrimary
  • TricepsBack of the upper armPrimary
  • Front deltsFront of the shouldersSecondary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Shoulders down, away from the ears, chest slightly forward.
  3. Lower until the upper arms are about parallel, no deeper than is comfortable.
  4. Press up without locking the elbows hard.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Going deeper than is comfortable. Stop around where the upper arms are parallel to the floor.
  • Shoulders rolling forward and up. Keep the shoulders down and away from the ears.
  • Bouncing out of the bottom. Lower under control and press up smoothly.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.