Arms
Triceps Dips (Assisted)
A controlled, machine-assisted variation to build triceps strength and vertical pressing mechanics safely.
How to perform.
Follow the sequence — setup is half the lift.
Select an appropriate weight on the stack, noting that more weight provides more assistance.
Place your knees or feet firmly on the platform and grasp the handles with a neutral, shoulder-width grip.
Lower your body slowly by bending the elbows until your upper arms are parallel to the floor or slightly above.
Keep your torso upright and your elbows tucked close to your ribs to maintain focus on the triceps.
Push through the palms to extend your arms and return to the starting position without locking your elbows.
Exhale on the way up and maintain a stable, braced core throughout the entire range of motion.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows outward which shifts tension to the shoulders.
- Dropping too deep and risking shoulder joint impingement.
- Using momentum or bouncing the platform at the bottom of the rep.
- Leaning too far forward, which converts the exercise into a chest press variation.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.