Assisted / Weighted Dip Machine

Dips with adjustable load or assistance: it lets you train the dip pattern at exactly the right dose to accumulate triceps/chest volume.

• Compound
• Machine
• Beginner

How to do it

• Upright torso to emphasise the triceps
• Lower to about 90° at the elbow under control
• Extend without shrugging your shoulders

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR

Tempo: Lower for 2 s under control, press for 1 s

Common mistakes

• Going too deep and stressing your shoulder
• Shrugging your shoulders towards your ears
• A partial range

Muscles worked

Primary

• Triceps

Secondary

• Chest
• Shoulders

Alternatives

• Parallel Bar Dips
• Bench Dip
• Close-Grip Bench Press