Assisted dip machine
Also called dip assist, machine dip
- Works
- Back of the upper arm · triceps brachii
- Chest · pectoralis major
- Front of the shoulder · anterior deltoid
- Needs
- Weight machines
Setup
Choose the help on the stack. More weight means more help. Kneel on the pad and hold the handles with straight arms.
Steps
- Press your shoulders down, away from your ears.
- Bend your elbows and lower until your upper arms are about level with the handles.
- Push back up until your arms are straight.
Breathing
Breathe in as you lower. Breathe out as you push.
Where you feel it
In the back of your upper arms and your lower chest.
Common mistakes
- Letting the pad drop fast at the bottom.
- Shrugging the shoulders up.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if the front of your shoulder aches.