Assisted Triceps Dip

The assisted triceps dip is a vertical pressing exercise performed on parallel bars with a machine or band supporting part of your bodyweight. It trains the triceps, lower chest and front deltoids, and the assistance lets you train the movement with full range and clean form before you can handle your whole bodyweight.

Targets: Triceps Brachii
Also works: Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head
Equipment: Leverage machine
Level: Beginner
Start with: 3 × 10-12, 60s rest

How to do it

Set the assistance so you can complete around eight to ten controlled reps, then take the handles or place your knees on the pad.
Start at the top with your arms straight, shoulders pulled down away from your ears.
Keep your torso close to upright and your elbows pointing backwards to bias the triceps.
Lower yourself until your elbows reach roughly 90 degrees.
Press back up to straight arms without letting your shoulders shrug up at the top.

Form cues

Keep the shoulders pulled down throughout; shrugging at the bottom is what makes dips uncomfortable.
Stay upright for triceps emphasis, or lean the torso forwards to shift the work to the chest.
Reduce the assistance gradually week to week rather than jumping to unassisted.

Common mistakes

Descending too deep. Going far past 90 degrees puts the shoulder in a stretched, internally rotated position under load, which is where dips earn their reputation.
Setting the assistance so high that the set never becomes hard, which makes the exercise a warm-up rather than training.
Bouncing out of the bottom rather than pressing out of it, which loads the shoulder capsule with a rebound at the one point in the rep where it is least able to take it.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your triceps brachii is what needs the work, not because it was next on a list.

More triceps movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.