Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Machine
Difficulty
Beginner
Type
Push
See how Assisted Dips could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Assisted dips let you practice the exact dip movement pattern with reduced load. Unlike alternative exercises that only partially mimic dips, the assist machine trains the specific motor patterns you need. Each week, reduce the assistance weight until you earn your first unassisted rep.
Track your assistance weight religiously. The trap is staying comfortable—same weight, same reps, no progress. Aim to drop 10 pounds of assistance every 2-3 weeks. If you have been at the same setting for a month, you are maintaining, not building.
Assisted dips provide the exact movement pattern of bodyweight dips with reduced load, making them the best progression tool for lifters who cannot yet perform full dips. Unlike tricep pushdowns or bench dips, you are training the specific motor pattern you are building toward.
The goal is gradual reduction — dropping 10-20 lbs of assistance every 2-3 weeks until you are doing bodyweight. This progressive approach builds both the strength and the neurological coordination needed for unassisted dips.
The common mistake is parking at a comfortable assistance level and never progressing. If you have been using the same setting for months, you are not building toward independence. Track your assistance weight and aim to reduce it regularly.
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Select your assistance weight on the machine.
Step or kneel on the assistance platform.
Grip the handles and lean forward.
Lower your body by bending your elbows.
Push back up to the starting position.
The machine helps lift some of your weight.
More assistance = easier.
Lean forward for chest emphasis.
Progress by reducing assistance.
Control the movement.
Use assisted dips as your main dip movement until bodyweight dips become possible. Place early in your pushing workout when fresh. Once you can do 5 strict bodyweight dips, keep assisted dips for high-rep volume work after your unassisted sets.
Not leaning forward enough.
Using too much assistance.
Rushing through reps.
Beginners working toward their first bodyweight dip. Heavier lifters who cannot yet support their bodyweight through the full range. Lifters returning from injury who need to rebuild pressing strength gradually.
The sets, reps, and rest times below are examples. Adjust them for your current ability, the exercise, and your total training. These ranges are not exclusive to one goal.
Example: 3 sets of 10-15 reps. Rest 60-90s.
10-15 reps
Example rest: 90s-2min; extend as needed
8-10 reps
Example rest: 2-3min; extend as needed
15-20 reps
Example rest: 60s; extend as needed
Use as your primary dip movement until you can perform 3x8 unassisted. Position early in your pushing workout while fresh. Once you can do 5 strict bodyweight dips, alternate between assisted volume work and unassisted strength work in the same session.
Week 1: 3x8 @ 40lb assist | Week 2: 3x10 @ 40lb | Week 3: 3x8 @ 30lb assist | Week 4: Test unassisted max
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Frequently Asked Questions About the Assisted Dips
The Assisted Dips primarily targets the Chest, Triceps, making it an effective exercise for chest development. Secondary muscles worked during the Assisted Dips include Front shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Assisted Dips as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Assisted Dips. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Assisted Dips is a machine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Assisted Dips include: Bench Dips, Push-Up. These exercises target similar muscle groups as the Assisted Dips and can be used as substitutes based on your equipment availability, gym setup, or training preferences.