Assisted Dip
BWBodyweightStrength
The assisted dip is a bodyweight strength exercise performed on parallel bars or a dip station with assistance from bands, a machine counterweight, or a partner to reduce body load, targeting the triceps as the primary muscle while engaging the chest and shoulders secondarily. It builds upper body pushing power, improves shoulder stability, and enhances pressing strength for beginners or those progressing from full dips. Ideal for novices building dip proficiency, intermediate lifters scaling volume, or anyone rehabilitating upper body strength with minimal equipment.
How to Perform Assisted Dip
- 1Position yourself on the assisted dip machine or parallel bars with knees on the padded platform, hands gripping the bars slightly wider than shoulder-width, palms facing inward.
- 2Straighten your arms to lift your body until it's suspended, shoulders relaxed and elbows fully extended— this is your starting position.
- 3Engage your core and bend your knees to keep feet off the ground if using assistance.
- 4Inhale as you slowly bend your elbows to lower your body in a controlled manner until elbows are at about 90 degrees or upper arms are parallel to the ground.
- 5Exhale as you press through your palms to straighten your elbows and push your body back up to the starting position.
- 6Pause briefly at the top, keeping shoulders down away from ears.
- 7Repeat for desired reps, maintaining steady control throughout.
- 8Key form tips: Keep torso upright with slight forward lean; avoid locking elbows at top or shrugging shoulders; don't lower below 90 degrees to protect shoulders. Common mistakes: Flaring elbows out, swinging body, or rushing the descent.