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.
In this Exercise
- Target Muscle Group: Triceps Brachii
- Type: Strength
- Mechanics: Compound
- Equipment: Assisted dip machine
- Difficulty: Beginner
Exercise Instructions
- Select a weight with enough resistance to allow you to move up and down on the machine.
- Then hold onto the side bars and use your knees to climb onto the assist pad.
- Slowly let yourself down so your arms are bent at about a 90-degree angle.
- Push yourself back up slowly to the top of the movement but don’t lock out.
- 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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