Dip Assist
Kneel or stand on the machine's assist pad and grip the parallel handles. Lower with shoulders down, chest slightly forward, and elbows tracking back until your upper arms are about parallel to the floor. Press back up with control while keeping the torso tight; the counterweight helps you practice full-range dips.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set your hands on the bench or bars with shoulders down.
- Brace the core and keep the ribs stacked over the pelvis.
- Lower by bending the elbows under control.
- Stop before the shoulders roll forward or the elbows lose position.
- Press back up by extending the elbows.
- Finish each rep with the triceps, not a shrug.
Watch for
- Shoulders rolling forward at the bottom.
- Elbows flaring wide under fatigue.
- Using the hips to bounce out of the bottom.
Breathing
Inhale as you lower, exhale as you press up.
Tip
Use a shorter range before adding depth if the front of the shoulder feels pinched.
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