Assisted Dips
Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Machine
Difficulty
Beginner
Type
Push
Assisted Dips
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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.
What muscles does the Assisted Dips work?
Why This Exercise Works
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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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.
When to Use the Assisted Dips
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.
What are common Assisted Dips mistakes to avoid?
Not leaning forward enough.
Using too much assistance.
Rushing through reps.
Who should do the Assisted Dips?
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.
How many sets and reps of Assisted Dips should you do?
Recommendation: 3 sets of 10-15 reps. Rest 60-90s.
Muscle Growth
10-15 reps
Rest 90s-2min
Strength
8-10 reps
Rest 2-3min
Endurance
15-20 reps
Rest 60s
Where to Use in Your Workout
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.
Sample Workout Blocks
Week 1: 3x8 @ 40lb assist | Week 2: 3x10 @ 40lb | Week 3: 3x8 @ 30lb assist | Week 4: Test unassisted max
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Get Your Custom PlanWhat are good alternatives to the Assisted Dips?
Other Variations
- Band-Assisted Dips
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.
Yes, the Assisted Dips is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. 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. Start with lighter weights to master proper form before progressing.
For the Assisted Dips, the recommended approach depends on your goals. 3 sets of 10-15 reps. Rest 60-90s. For strength, use 8-10 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
The Assisted Dips typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.
This Exercise Is in Your Plan
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Safety Notes
- Start with more assistance.
- Progress gradually.