Assisted Dip

Triceps, Chest, Front DeltsAssisted Pull-Up Machine

Build chest, tricep, and front delt strength using counterweight support. Great for safely mastering bodyweight dips and building upper-body pressing power.

How to do it

1Set the counterweight on the machine and step your knees onto the platform.

2Grip the handles, lock out your arms, and hold your torso with a slight forward lean.

3Lower yourself slowly by bending your elbows to about 90 degrees.

4Hold the bottom position while keeping your shoulders packed down.

5Press smoothly back up through your chest and triceps to the top.

Common mistakes

Dipping too deep, placing dangerous stress on the shoulder joints.

Shrugging your shoulders up to your ears at the bottom, straining your neck and upper traps.

Cutting the range short at the top or swinging on the platform.

Breathing

Inhale on the way down. Exhale as you press back up to the top.

Make it harder or easier

To make it easier, increase the counterweight on the machine.

To make it harder, lower the assistance weight or slow down your eccentric lowering phase.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.