How to Do Assisted Triceps Dips: Form and Guide
Master the assisted triceps dip with our expert guide. Learn proper form, avoid shoulder pain, and build arm strength with machine assistance.
How to Perform
- 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
- 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
Primary movers
- Triceps
Stabilizers
- Pectorals
- Anterior Deltoids
- Core
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms