A dip variation using an assisted machine, providing counterbalance to help users push their body upward, targeting the triceps, chest, and shoulders.
- +Allows beginners to perform dips with proper form
- +Adjustable assistance allows controlled progression
- +Reduces strain on the shoulders for safer execution
- –Over-reliance on the machine can slow progression to unassisted dips
- –Less core engagement compared to bodyweight dips
- –Improper adjustment can lead to ineffective muscle targeting
This exercise targets:
Chest
Lower Chest
Upper Chest
Middle Chest
Serratus
–
Triceps
Shoulders
Front Delts
Side Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the pin for enough assistance to do 8–12 smooth reps
- Grip the bars firmly; arms straight, shoulders down and back
- Kneel on the pad (or stand on platform) and brace your core
- Lean slightly forward; keep chest up and elbows close-ish (about 45°)
- Inhale and lower your body slowly until shoulders are about elbow level
- Keep forearms vertical; don’t let shoulders shrug or elbows flare wide
- Exhale and press back up until arms are almost straight; don’t lock out
- Control every rep; reduce assistance as you get stronger