Assisted Machine Dips
StrengthPush
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Body Part: Triceps
Description
Assisted Machine Dips target the triceps, chest, and shoulders. This exercise is performed on a dip machine with adjustable weight assistance, allowing for controlled movement and gradual strength development. It is suitable for beginners who may not yet have the strength to perform unassisted dips.
How to Perform
- Adjust the weight stack to provide the desired level of assistance.
- Step onto the machine platform and grip the handles firmly.
- Position your knees on the knee pad or foot platform, ensuring your body is upright.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Press through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions, maintaining control throughout.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Ensure a full range of motion by lowering until your upper arms are parallel to the ground.
- Keep your core engaged to maintain stability and prevent swinging.
- Focus on a slow, controlled descent and ascent to maximize muscle engagement.
- Adjust the assistance level as you gain strength to continue challenging your muscles.
- Avoid locking out your elbows at the top of the movement to keep tension on the muscles.
Common Mistakes
- Leaning too far forward, shifting focus from triceps to chest.
- Allowing shoulders to shrug, reducing triceps engagement.
- Failing to maintain a neutral spine, leading to poor posture.
- Using too much assistance weight, minimizing muscle activation.
- Not lowering body to a 90-degree elbow angle, limiting range of motion.
- Rushing through reps, sacrificing control and form.
- Locking elbows at the top, causing joint strain.
- Allowing elbows to flare out excessively, increasing shoulder stress.
- Not keeping wrists straight, risking wrist discomfort.
Recommended Exercises
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