How much assistance weight should I use on the dip machine?

Use enough assistance to complete your target reps with proper form while still feeling challenged on the last few reps. As you get stronger, gradually decrease the assistance weight to progress toward unassisted dips.

What is the difference between chest dips and tricep dips on the assisted machine?

Chest dips involve a forward torso lean and wider grip to emphasize the pectorals, while tricep dips use a more upright torso and closer grip. Both variations can be performed on the assisted dip machine by adjusting your body position.

Should my elbows go below 90 degrees on assisted dips?

Going slightly below 90 degrees increases range of motion and muscle stretch, but only descend as far as your shoulder mobility allows without pain. If you feel shoulder discomfort, reduce the depth until your strength and mobility improve.

Assisted Dip (Machine)

The assisted dip is a machine-based exercise that uses counterbalance weight to reduce the load, making it easier to perform dips while targeting the chest, triceps, and shoulders. It suits beginners building toward bodyweight dips or anyone wanting to add volume without full bodyweight resistance.

Muscle group: Chest
Primary muscles: chest
Equipment: Machine

How to do the Assisted Dip (Machine)

Set the counterbalance weight so you can complete your target reps with control.
Step onto the platform, grip the dip bars with hands slightly wider than shoulder-width, and position your knees or feet on the assistance pad.
Start with arms fully extended and shoulders down, then lower yourself by bending your elbows until they reach approximately 90 degrees.
Lean your torso slightly forward to emphasize the chest, keeping your core engaged throughout the movement.
Press through your palms to extend your arms and return to the starting position.

Form tips

Keep your shoulders pulled down and back throughout the movement to avoid shrugging and reduce shoulder strain.
Maintain a slight forward lean with your torso to shift emphasis to the chest rather than the triceps.
Lower yourself with control for two to three seconds rather than dropping quickly to maximize muscle engagement.

Common mistakes

Shrugging the shoulders upward during the press reduces chest activation and increases risk of shoulder impingement.
Using too much assistance weight turns the movement into a partial rep with insufficient muscle stimulus.
Flaring the elbows excessively outward places unnecessary stress on the shoulder joints instead of the target muscles.

Sets and reps

For strength, perform 3 to 4 sets of 5 to 8 reps with minimal assistance weight; for hypertrophy, use 3 to 4 sets of 8 to 12 reps with moderate assistance.

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Frequently asked questions

How much assistance weight should I use on the dip machine?: Use enough assistance to complete your target reps with proper form while still feeling challenged on the last few reps. As you get stronger, gradually decrease the assistance weight to progress toward unassisted dips.
What is the difference between chest dips and tricep dips on the assisted machine?: Chest dips involve a forward torso lean and wider grip to emphasize the pectorals, while tricep dips use a more upright torso and closer grip. Both variations can be performed on the assisted dip machine by adjusting your body position.
Should my elbows go below 90 degrees on assisted dips?: Going slightly below 90 degrees increases range of motion and muscle stretch, but only descend as far as your shoulder mobility allows without pain. If you feel shoulder discomfort, reduce the depth until your strength and mobility improve.

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