Machine Assisted Dip
Machine assisted dip that targets triceps, chest, and shoulders to build upper body strength and endurance; scalable by adjusting assistance weight for progression to bodyweight dips.
About Exercise
Equipment
Assisted Dip Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps, Chest, Shoulders
Secondary Muscles
Lats, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Lateral Head, Medial Head, Long Head
Chest
9/10Lower Chest, Upper Chest
Shoulders
8/10Anterior Delts
Lats
4/10Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Select assistance weight on the machine, step onto the platform, grasp the handles slightly wider than shoulder-width with palms facing inward, and kneel or stand with arms extended and core braced.
- Inhale and bend elbows to lower body until upper arms are parallel to floor.
- Keep torso upright for triceps focus or lean forward for chest emphasis.
- Exhale and press through palms to extend arms and raise body.
- Avoid locking elbows at the top.
- Maintain shoulders down away from ears.
- Repeat for reps while controlling descent and ascent.
Coaching Tips
Form Cues
- Elbows close to body
- Torso upright or leaned forward
- Shoulders down
- Core tight
- Controlled descent
Breathing
Inhale during lowering phase, exhale during pressing phase, and brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until upper arms parallel to floor or elbows at 90 degrees; extend arms without locking elbows at top.
Safety
Safety Notes
- Avoid if acute shoulder or elbow pain
- Do not dip below parallel to reduce shoulder stress
- Maintain neutral spine
- Increase assistance if discomfort occurs
- Consult professional for form check
Spotting
Not required; machine provides built-in assistance and stability.
Common Mistakes
- Shrugging shoulders
- Locking elbows
- Dipping too low
- Arching back
- Flaring elbows excessively
When to Avoid
- Shoulder impingement
- Elbow joint pain
- Recent upper body injury
Flexibility Needed
- Shoulder flexion to 90 degrees
- Elbow extension mobility
Build Up First
- Basic pushing movement proficiency
- Familiarity with dip bars
Also known as
Assisted Dip, Gravitron Dip, Chin Dip Assist Dip
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Resistance Band Assisted Dip
Bands, Dip Bars
Triceps
Machine Assisted Chin-Up
Assisted Pull-up Machine
Lats
Machine Assisted Pull-Up
Assisted Pull-up Machine
Lats
Smith Machine Assisted Pull-Up
Smith Machine
Lats
Resistance Band Assisted Muscle-Up
Bands, Pull-up Bar
Lats, Triceps
Assisted Pull-up Machine Glute Push Down
Assisted Pull-up Machine
Glutes
Bench Dips
Flat Bench
Triceps
Parallel Bar Dips
Dip Bars
Triceps
Pec Dec Machine Fly
Pec Dec Machine
Chest
Ring Dip
Rings
Triceps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
