Assisted Dip
Assisted Dip is a compound horizontal push exercise for the chest. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Dip Machine · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Adjust the seat and pads before loading the working weight.
- 2Match the machine pivot to the joint being trained whenever a pivot marker is present.
- 3Arrange the bench, cable, or handles so the upper arms remain stable and the elbows move comfortably.
- 4Use a grip that keeps the wrists stacked and start with the triceps under a controlled stretch.
How to perform it
- 1Take a controlled breath and brace before the first rep.
- 2Press forward while keeping the elbows in a comfortable 30–60 degree path.
- 3Stop just short of losing shoulder position or overextending the elbows.
- 4Return slowly until the chest is comfortably stretched, then repeat.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Stay in contact with the pads and keep the machine pivot aligned
- •Chest tall; shoulders down
- •Press through the whole hand
- •Control the final third of the lowering phase
Common mistakes
- •Shrugging toward the ears
- •Letting the shoulders roll forward at the bottom
- •Bouncing or cutting the range short
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Plate-loaded
Smith machine
Barbell
Bodyweight
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.