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Home » Exercise Guides » Arms

Machine-Assisted Triceps Dip: Strengthen Your Upper Body Today!

How to do a machine-assisted triceps dip.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:14 AM EDT

Ask Question?

Machine assisted tricep dips are a very effective exercise for any lifter with every level of training experience. Now, body weight dips are very difficult because many people are not able to push up their own body weight. So, the machine-assisted dip machine is a game changer and it makes doing dips entirely possible.

Triceps are a big muscle with three heads and the tricep dip hits all three. In fact, many people believe dips are the king of tricep exercises, and it very well could be. Which means everyone should do some form of a dip for muscle mass and strength gains. The assisted dip machine simply gives you an extra push to complete the movement and it’s a great addition to a workout, especially for those who cannot perform a body weight only dip.

Machine-assisted Triceps Dip Details
Basic Information
Body Part
Upper body
Primary Muscles
Anterior Deltoid, Pectoralis major, Rhomboids, Trapezius, Triceps brachii
Secondary Muscles
Erector Spinae, Latissimus Dorsi
Equipment
Dip Machine, Weight Plates, Adjustable Seat (If Applicable)
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Isotonic
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-20
Power3-6
Muscular endurance15-20
Stability core8-12
Flexibility mobility10-15
Similar Exercises
  • Cable One-Arm Front Raise: Target Your Shoulders & Core!
  • Build Upper Body Strength with the Larsen Press Exercise
  • Master Cable Pulldown: Build Lats, Back & Biceps Strength!
  • Pike Push-Ups: Target Your Deltoids and Build Upper Body Strength

In this Exercise

  • Target Muscle Group: Triceps Brachii
  • Type: Strength
  • Mechanics: Compound
  • Equipment: Assisted dip machine
  • Difficulty: Beginner

Exercise Instructions

  1. Select a weight with enough resistance to allow you to move up and down on the machine.
  2. Then hold onto the side bars and use your knees to climb onto the assist pad.
  3. Slowly let yourself down so your arms are bent at about a 90-degree angle.
  4. Push yourself back up slowly to the top of the movement but don’t lock out.
  5. Repeat for a desired number of reps.

Variations & Tips

  • You can use a bench as an alternative which decreases the difficulty of the exercise.
  • Bands are also a great alternative and you can watch the video on how to do a bodyweight dip with a band.
  • Triceps assisted dips are very effective for tricep mass and strength.
  • Make sure to keep your arms close to your sides.
  • Don’t lock out at the top of the dip.
  • Increase the weight progressively as you get stronger for continued results.

Watch: How to do a machine-assisted triceps dip

Watch: How to do a band-assisted triceps dip

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Interested in measuring your progress? Check out our strength standards for Dips.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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