Assisted Tricep Dip
Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Machine
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your triceps, the Assisted Tricep Dip is a solid beginner-level pushing movement in the compound category. Use to build strength for bodyweight dips or high-rep tricep work.
Everything You Need to Know About the Assisted Tricep Dip
The Assisted Tricep Dip is a good for beginners exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use to build strength for bodyweight dips or high-rep tricep work. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners or those unable to perform full bodyweight dips. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Assisted Tricep Dip
Primary
Secondary
Stabilizers
Assisted Tricep Dip form guide
- 1
Set the assistance weight on the machine for your level.
- 2
Grip the handles and place your knees on the assistance pad.
- 3
Start at the top with arms fully extended.
- 4
Lower yourself by bending elbows to about 90 degrees.
- 5
Keep your body upright to emphasize triceps.
- 6
Press back up by extending your elbows fully.
What are the best tips for the Assisted Tricep Dip?
More assistance weight makes the exercise easier.
Keep body upright for tricep focus, lean for chest.
Control the descent, do not drop into the bottom.
Progress by reducing assistance weight over time.
What are common Assisted Tricep Dip mistakes to avoid?
Setting assistance too high and not challenging muscles.
Your foot position during the Assisted Tricep Dip 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.
Dropping too fast instead of controlling the movement.
Rushing through the Assisted Tricep Dip reduces the time your Triceps spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Leaning forward excessively which shifts work to chest.
During any pressing movement like the Assisted Tricep Dip, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Not going through full range of motion.
Cutting the range of motion short on the Assisted Tricep Dip means your Triceps never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Is the Assisted Tricep Dip right for you?
Beginners or those unable to perform full bodyweight dips.
How to Program the Assisted Tricep Dip
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: 3-4 sets of 10-12 reps. Rest 60-90 seconds.
What are good alternatives to the Assisted Tricep Dip?
Dip
Bench Dip
Machine Tricep Dip
Other Variations
- Band Assisted Dip
- Machine Dip
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Assisted Tricep Dip — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Set appropriate assistance level for your strength.
- Do not go too deep to protect shoulder joints.