Exercise guide · Triceps

Machine Assisted Dip

The Assisted Dip (Machine) is a compound pressing exercise for the triceps and chest. A moving knee or foot platform offsets part of your body weight; more assistance makes the repetition easier.

Targets: Triceps
Equipment: Machine
Type: Compound

Step by step

How to do the Machine Assisted Dip

Read the machine instructions, select a conservative assistance level, and confirm whether the platform is designed for knees or feet.
Take a full grip on the dip handles, step onto the machine carefully, and place both knees or feet centrally on the moving platform.
Begin with arms supported and shoulders controlled, then bend your elbows to lower at a smooth pace within a comfortable range.
Press the handles down to raise your body, keeping your wrists stable and avoiding a forceful elbow lockout.
After the set, let the platform return under control and use the designated steps and handles to exit safely.

Form cues

More counterweight means more assistance
Keep hands and platform contact secure
Lower under control
Press without shrugging

Common mistakes

Treating the selected number as added resistance instead of assistance
Bouncing on the moving platform
Descending beyond shoulder comfort
Stepping off before the platform is controlled

Muscles worked

Primary

Triceps

Secondary

Chest

Safety: Follow the specific machine placard because platform and counterweight designs vary. Keep fingers away from moving parts and stop for sharp shoulder, elbow, or wrist pain.

Alternatives

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