Assisted Dip
The assisted dip is a machine-based compound exercise that builds strength in the triceps, chest, and shoulders by using a counterweight to reduce the load of your body weight. This movement allows beginners to develop proper dipping mechanics and strength safely before progressing to full bodyweight dips.
Since this exercise relies on a counterweight relative to your body mass, the AI integrates your current weight and daily recovery status to prescribe the exact assistance load needed for your target RPE. If you struggle with shoulder stability or report joint discomfort via the app's feedback loop, the system can instantly recommend regression exercises or adjust the volume to ensure you stimulate the muscles without compromising joint health.
Form Cues
- Keep your chest up and shoulders depressed away from your ears
- Grip the bars firmly with wrists in a neutral position
- Lower your body slowly until elbows form a 90-degree angle
- Keep your elbows tucked relative to your torso
- Drive through the palms to return to the starting position
- Don't let your shoulders shrug up towards your ears
- Don't drop quickly into the bottom position
- Don't flare your elbows out wide to the sides
- Don't lean excessively forward unless specifically targeting the chest
- Don't lock your elbows out with force at the top
Common Mistakes
- Shrugging shoulders upward
- Flaring elbows too wide
- Going too deep past active range
- Using momentum to bounce up
- Rounding the upper back
Muscles Worked
This exercise primarily targets the triceps brachii for arm extension and the lower pectoralis major for pushing strength. It also heavily recruits the anterior deltoids and requires core engagement to maintain a stable, upright posture throughout the movement.
Primary
Secondary
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