Machine Assisted Dip

oec:machine-assisted-dip

A compound upper-body pressing exercise using a counterweight machine to reduce bodyweight load while strengthening the triceps, chest, and anterior shoulders.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Assisted Triceps Dip, Assisted Dip, Machine-Assisted Dip, Triceps Dips (Assisted)

How to do it

Setup

Select the desired counterweight on the machine stack; heavier counterweights provide more assistance.
Grasp the parallel dip bars with a firm neutral grip and step or kneel onto the assistance pad.
Lock out your arms at the top, depressing your shoulder blades down and keeping your torso upright with a slight forward lean.

Movement

Lower your body under control by bending at the elbows and shoulders until your upper arms are roughly parallel to the floor.
Pause momentarily in the bottom position without allowing your shoulders to shrug upward toward your ears.
Press firmly through the palms to extend the elbows and return to the fully locked-out starting position.

Breathing

Inhale as you lower your body into the dip, and exhale forcefully as you press back up to the lockout.

Cues

Keep shoulders down away from the ears.
Tuck elbows slightly rather than flaring wide.
Control the descent; do not bounce off the assistance pad.

Common faults

Dipping excessively deep past the point of shoulder comfort.: Stop when upper arms reach parallel to the floor or where shoulder stability is maintained.
Allowing shoulders to roll forward and elevate into the neck.: Actively depress the scapulae and keep the chest proud throughout the range of motion.
Stepping off the assistance pad abruptly.: Step off carefully one foot or knee at a time while holding the handles to avoid the pad slamming upward.

Safety

Maintain control of the counterweight platform at all times, especially when dismounting.

Muscles

Triceps brachii prime mover
Pectoralis major, sternal head prime mover
Front deltoid synergist
Pectoralis minor stabilizer
Lower trapezius stabilizer
Latissimus dorsi stabilizer

Joints

Elbow: Flexion, Extension
Shoulder: Extension, Flexion
Shoulder blade: Depression, Elevation

Details

Movement: Vertical push, Push
Modality: Strength, Hypertrophy
Mechanics: compound
Force: push
Laterality: bilateral
Kinetic chain: closed
Level: beginner
Equipment: Assisted pull-up machine
Record: Repetitions and Load
Load: bodyweight minus assistance, weight stack

regression of Dip
substitute for Dip
variation of Dip

Sources

wger: Triceps Dips (Assisted), by matpn (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

machine-assisted-dip.json