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Description
Assisted Triceps Dips is a compound exercise performed on an assisted dip machine that works the triceps muscles by counterbalancing a portion of body weight. This exercise provides an excellent stepping stone for those who cannot yet perform full body weight dips. In addition to the triceps muscles, it secondarily engages the anterior deltoids and chest muscles. The weight adjustment on the machine allows for gradual increase in difficulty, ensuring safe progression. It is a highly effective movement for developing upper body pushing strength. When performed with proper form, it places minimal stress on the shoulder joint.
Step-by-Step Instructions
- 1
Set the appropriate weight on the assisted dip machine, more weight means more assistance
- 2
Grip the handles, place your knees or feet on the support platform
- 3
Keeping your body upright, bend your elbows and lower down in a controlled manner
- 4
When your upper arms are parallel to the ground, push yourself up using triceps strength
- 5
Keep your torso upright throughout the movement and keep your elbows close to your body
Key Points
- ✓Place hands on parallel bars, at shoulder width or slightly narrower
- ✓Keep your body as upright as possible, avoid leaning too far forward
- ✓Descend to 90 degrees, going lower may lead to shoulder injury
- ✓Elbows should point backward, not flare outward
- ✓Adjust the assistance machine correctly, too much assistance reduces muscle development
Common Mistakes
- ✗Leaning the body too far forward - chest engages, triceps work decreases
- ✗Going too deep - places excessive stress on the shoulder joint
- ✗Flaring elbows outward - works shoulders and chest instead of triceps
- ✗Using momentum to jump upward - no muscle development occurs
Breathing
Inhale as you lower down, exhale forcefully as you come up. Don't hold your breath at the bottom point.
Muscle Activation
Safety
Precautions
- Those with shoulder impingement syndrome should be cautious
- Those with elbow joint pain should limit range of motion
- Those with chest muscle injuries should be cautious
Safety Tips
- Adjust the machine setting according to your body weight
- Don't extend elbows too much, don't go past 90 degrees
- Keep your torso upright throughout the movement
- Descend and ascend in a controlled manner
Frequently Asked Questions
Which muscles does Assisted Triceps Dips work?
Assisted Triceps Dips primarily works these muscles: Triceps. It also engages: Chest, Shoulders.
Is Assisted Triceps Dips suitable for beginners?
Assisted Triceps Dips is a Beginner level exercise. Learning difficulty: Easy.
Can Assisted Triceps Dips be done at home?
Assisted Triceps Dips usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Assisted Triceps Dips?
One of the most common mistakes: Leaning the body too far forward - chest engages, triceps work decreases
How many sets and reps for Assisted Triceps Dips?
Recommended: 4-6 sets and 5-8 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Strengthens triceps and chest muscles through compound movement
- ✓Provides suitable strength development for beginners due to assisted structure
- ✓Increases upper body pushing power
- ✓Supports shoulder stabilization and joint health