Arms · Compound

Assisted Machine Dip

A machine-assisted dip providing counterbalance weight, making dips accessible while building triceps and chest strength. The assistance pad removes exactly as much bodyweight as you choose, letting you train the full dip movement long before an unassisted rep is possible. Reduce the assistance a little each week and the machine becomes a built-in progression plan toward full dips.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Machine Compound Push
assisted-machine-dip-poster
  • Level Beginner
  • Equipment Machine
  • Primary Muscles Front Delts, Lower Chest, Pectorals, Triceps
  • Movement Compound Push

Demonstration

Watch the Form Demo

Technique

How to Do the Assisted Machine Dip

  1. Set the assistance weight so that eight to ten controlled reps are challenging.
  2. Kneel or stand on the assistance pad and grip the handles with straight arms.
  3. Keep your chest up and shoulders pulled down away from your ears.
  4. Lower under control until your upper arms are roughly parallel with the floor.
  5. Press back up to straight arms, squeezing the triceps at the top.
  6. Note your assistance weight and reduce it gradually across sessions.

Anatomy

Muscles Worked

arms
Primary muscles
Triceps
Secondary muscles
Front Delts Lower Chest Pectorals

Do This

Form Cues

  • Lean slightly forward for more chest, stay upright for more triceps. Pick one and stay there.
  • Keep the shoulders pulled down away from the ears at the bottom.
  • Stop the descent when your upper arms reach roughly parallel with the floor.
  • Remember the machine works in reverse: less weight on the stack means a harder dip.

Avoid This

Common Mistakes

  • Sinking too deep, which stresses the front of the shoulder for no extra benefit.
  • Shrugging up at the bottom instead of holding the shoulders down.
  • Bouncing between reps rather than controlling the turnaround.
  • Never testing an unassisted rep. Once assistance drops below a quarter of your bodyweight, try the real thing.

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Variations & Related Exercises

Variations of this lift

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