Assisted Dip

Assisted Dip is a beginner compound push using machine. It loads Chest.

Why this lift

The Assisted Dip is a beginner compound push lift. It primarily loads Chest. Triceps, Shoulders help. You need machine. Most programs place it near the start of a session, while you are fresh. You may also hear it called Assisted Dips.

Chest work in a program is mostly presses and flies. The bar path and elbow angle matter more than grinding extra kilos with a bounced rep. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Chest
• Secondary: Triceps, Shoulders

Setup

• Set machine. Shoulder blades packed, wrists stacked, feet planted.

How to do it

1. Lower under control, then press. Keep Chest as the prime movers.
2. 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.

How to program it

Treat the Assisted Dip as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Assisted Dip does not agree with you, Barbell Bench Press trains Chest with a different setup.

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

FAQ

What muscles does the Assisted Dip work?

The Assisted Dip works Chest (primary), Triceps, Shoulders (secondary).

What equipment do I need for the Assisted Dip?

You need machine.

Is the Assisted Dip suitable for beginners?

Yes. The Assisted Dip is marked beginner in this catalog. Start lighter than you think and film one set from the side.