Assisted Dips

A knee pad offsets your bodyweight, so even those who can't yet do dips can learn proper form for the triceps and chest.

Beginner-Intermediate · Recommended Sets: 3 sets x 8-12 reps · Triceps, Lower Chest, Front Delts

Assisted Dips — Points to Check Today

  • Don't let your shoulders sink too far — Going too deep can strain the front of the shoulder. (Lowering so deep that your shoulders reach your ears)
  • Elbows back, not out to the sides — If they flare out, the load shifts from the triceps to the shoulders. (Letting the elbows flare out to the sides as you lower)
  • Reduce the assistance gradually — Too much assistance and your strength won't improve. (Always using heavy assistance so the reps stay easy)

Assisted Dips — How to Do It / If You're New

  1. Set the assistance weight, grip the parallel bars, then place your knees (or feet) on the support pad.
  2. Extend your arms to press your body up, keeping your torso upright (triceps focus) or leaning slightly forward (chest focus).
  3. Inhale and bend your elbows back to lower your body slowly. Keep your elbows from flaring out to the sides.
  4. Once your elbows reach about 90 degrees, exhale and press off the bars to return to the start.