Assisted Dips
Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Machine
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use when working toward unassisted dips. The Assisted Dips — a compound pushing movement — is one of the most effective ways to train your chest, with secondary work on your Front shoulders.
Everything You Need to Know About the Assisted Dips
The Assisted Dips is a good for beginners exercise that targets your Chest and Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use when working toward unassisted dips. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners building dip strength. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Assisted Dips work?
Primary
Secondary
Stabilizers
Step-by-step: Assisted Dips
- 1
Select your assistance weight on the machine.
- 2
Step or kneel on the assistance platform.
- 3
Grip the handles and lean forward.
- 4
Lower your body by bending your elbows.
- 5
Push back up to the starting position.
- 6
The machine helps lift some of your weight.
What are the best tips for the Assisted Dips?
More assistance = easier.
Lean forward for chest emphasis.
Progress by reducing assistance.
Control the movement.
Mistakes to watch for on the Assisted Dips
Not leaning forward enough.
During any pressing movement like the Assisted Dips, this mistake reduces how effectively your Chest can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest driving the movement, something is off.
Using too much assistance.
Your foot position during the Assisted Dips determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
Rushing through reps.
Rushing through the Assisted Dips reduces the time your Chest spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the Assisted Dips?
Beginners building dip strength.
How to Program the Assisted Dips
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-15 reps. Rest 60-90s.
What are good alternatives to the Assisted Dips?
Other Variations
- Band-Assisted Dips
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Assisted Dips — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start with more assistance.
- Progress gradually.