Assisted Dips

Muscles Assisted Dips Works

Muscles used

• Lower pecslower chest near the sternum
• Tricepsback of the upper arms
• Front deltsfront of the shoulders
• Serratus anteriorsaw-shaped muscle along the side of the ribs under the armpit
• Coremuscles around the abs, lower back, and pelvis

Main musclePlace your knees on the assist pad, hold the bars, lower your body, then press back up. With a slight forward lean, the main muscles are your lower pecs and triceps. Your lower pecs help press your body upward and inward, while your triceps straighten your elbows.

Supporting musclesYour front delts assist the press, your serratus helps your shoulder blades move smoothly, and your core keeps your torso from swinging.

How it should feelAs you lower, your lower chest and triceps should stretch. As you press up, your lower chest and the backs of your arms should tighten together.

Signs you're offIf your shoulders shrug or your elbows flare too far out, your front shoulders may take too much stress. If you lean heavily into the assist pad, your chest and triceps will not work as hard.

Remember thisLean slightly forward and press up by squeezing your lower chest and triceps.

Setting Up for Assisted Dips

Setup orderOpen the folded knee pad → Check that both handles are level and stable

• Knee pad

  Set it like thisMove the folded knee pad into place so it opens like a platform for both knees.

  How to checkThe knee pad should be open in front of you, not folded away, so both knees can rest on it.

• Handles

  Set it like thisCheck that both dip handles are at the same height and do not wobble.

  How to checkBoth handles should feel even and stay stable when pressed by hand.

Watch out forAvoid starting with the knee pad folded away or handles that wobble.

Stance for Assisted Dips

Foot widthHold the handles, and place your knees on the assist pad.

Where your weight goesSupport your body through both hands and the knee pad.

Upper body positionPosition your body so your shoulders are directly over the handles.

Why it mattersIf your body is too upright or swings, your arms may take over more than your chest.

How to Grip for Assisted Dips

Grip typeHold the machine dip handles with your palms facing each other.

Grip widthHold the same position on both handles, so one hand is not farther forward or back than the other.

How hard to gripPlace the handles in the middle of your palms and wrap your thumbs around them, keeping the backs of your hands in line with your forearms.

The Key Point for Assisted Dips

Lean your body slightly forward, and press the handle to lift your body without letting your shoulders rise.

Think of it like thisKeep your shoulders low and your body slightly forward

Before the fixMy body is too upright, so only the back of my arms feel strained, or my shoulders rise towards my ears.

After the fixThe strain on the shoulders is reduced, and the lower chest and the back of the arms work together.