Assisted Dip is a beginner compound push using machine. It loads Chest.
Muscles worked
- Primary: Chest
- Secondary: Triceps, Shoulders
Setup
- Set machine. Shoulder blades packed, wrists stacked, feet planted.
How to do it
- Lower under control, then press. Keep Chest as the prime movers.
- Lock out without shrugging the shoulders into the ears.
Coaching cues
- Elbows under the load.
- Press yourself away from the weight.
Common mistakes
- Flaring and losing the lats. Tuck slightly and stay packed.
- Bouncing the bottom. Own the pause, then press.
Related lifts
- Barbell Bench Press Chest
- Barbell Guillotine Press Chest
- Barbell Larsen Press Chest
- Cable Chest Press Chest
- Cable Crossover Chest
- Cable Fly High to Low Chest
MyCoach programs the Assisted Dip into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
Get FitSync free