How to do the Machine Assisted Dip
Select the assistance weight and kneel or stand on the platform.
Grip the handles with straight arms and your torso leaning slightly forward.
Lower yourself by bending your elbows until your shoulders are about level with them.
Push back up to straight arms, and reduce the assistance over time.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Assisted Dip doesn’t suit your gym or your joints.
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- Dips exercise: chest vs triceps, form and progressionsThe dips exercise explained: chest vs triceps dips, form step by step, how deep to go for shoulder safety, progressions to your first dip and weighted dips.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
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