How to Do the Assisted Tricep Dips
Assisted tricep dips use a machine or band to reduce your body weight so you can train the dip movement before you can do full dips. Staying upright with elbows tucked emphasizes the triceps over the chest. It suits beginners building toward bodyweight dips.
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Muscles worked
Primary
- Triceps
Secondary
- Chest
- Shoulders
How to do the Assisted Tricep Dips
- 1
Set the assistance weight on the machine or loop a band over the bars and under your knees.
- 2
Grip the handles and support yourself with your arms straight.
- 3
Keep your torso upright and your elbows pointing back.
- 4
Lower your body by bending your elbows to about 90 degrees.
- 5
Keep your shoulders down and away from your ears.
- 6
Press back up until your arms are straight.
- 7
Reduce the assistance over time.
Form cues to remember
- Torso upright, elbows back
- Lower to 90 degrees
- Shoulders down, chest proud
- Press fully to lockout
Assisted Tricep Dips video tutorial
Common mistakes
Leaning forward too much
Stay upright to keep the work in the triceps.
Flaring the elbows
Keep your elbows pointing back, close to your sides.
Dropping too deep
Stop at about 90 degrees to protect your shoulders.
Too much assistance for too long
Lower the assist as you get stronger.
Sets and reps
| Strength | 3 sets of 6–10 reps, 90 sec rest |
|---|---|
| Muscle growth | 3 sets of 8–12 reps, 60–90 sec rest |
Dips stress the front of the shoulder, so avoid dropping too deep and stop if you feel pinching or pain.
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Assisted Tricep Dips FAQ
How do I get better at dips?
Use less assistance each week and add slow lowering reps. Also train the triceps and chest with presses and pushdowns.
Assisted tricep dip vs chest dip?
A tricep dip stays upright with elbows back. A chest dip leans forward, shifting more work to the chest.
How deep should I go on dips?
Lower until your upper arms are about parallel to the floor, or a little less. Going deeper strains the shoulders for many people.
