Assisted Tricep Dip
Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Machine
Difficulty
Beginner
Type
Push
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Assisted dips use a machine that supports a portion of your bodyweight, allowing you to perform dips before you are strong enough for full bodyweight versions. This builds the specific strength pattern needed for unassisted dips while training triceps, chest, and shoulders effectively.
When to use it
Use to build strength for bodyweight dips or high-rep tricep work.
Who it's for
Beginners or those unable to perform full bodyweight dips.
Set the assistance weight based on your strength—more weight means easier reps. Grip the handles and place your knees on the pad. Keep your body upright to emphasize triceps, or lean forward slightly for more chest involvement. Lower until your elbows reach 90 degrees, then press back up.
Muscles worked: Assisted Tricep Dip
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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.
When to Use the Assisted Tricep Dip
Use assisted dips as your progression toward full bodyweight dips, or for high-rep tricep work when bodyweight dips are too taxing. Gradually reduce the assistance weight over weeks until you can perform unassisted dips. This is also useful for drop sets—start unassisted, then add assistance as you fatigue.
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
Frequently Asked Questions About the Assisted Tricep Dip
The Assisted Tricep Dip primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the Assisted Tricep Dip include Chest, Anterior deltoid, providing additional training stimulus. Stabilizer muscles engaged include Core, Rotator cuff.
Yes, the Assisted Tricep Dip is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Beginners or those unable to perform full bodyweight dips. Start with lighter weights to master proper form before progressing.
For the Assisted Tricep Dip, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60-90 seconds. For strength, use 6-8 reps. For muscle growth, perform 8-15 reps. For endurance, complete 15-20 reps.
The Assisted Tricep Dip 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 Tricep Dip include: Dip, Bench Dip, Machine Tricep Dip. These exercises target similar muscle groups as the Assisted Tricep Dip 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
- Set appropriate assistance level for your strength.
- Do not go too deep to protect shoulder joints.