Assisted Dips

How to Do Assisted Dips:

1. Set Up the Machine:
   • Choose an appropriate weight on the assist pad or weight stack. The heavier the weight, the more assistance you’ll receive.
   • Adjust the height of the handles if the machine allows, so they are comfortable and aligned with your shoulders.
2. Position Yourself:
   • Step onto the foot supports and grasp the handles firmly.
   • Slowly kneel or place your knees on the assist pad.
3. Starting Position:
   • Keep your body upright, chest up, and shoulders slightly back.
   • Engage your core to maintain stability throughout the movement.
4. Perform the Dip:
   • Lower your body by bending your elbows and allowing them to flare out slightly to the sides.
   • Lower yourself until your upper arms are parallel to the ground or a bit deeper if comfortable.
   • Inhale as you lower your body.
5. Return to Starting Position:
   • Push through your palms to extend your elbows and lift your body back to the starting position.
   • Exhale as you push up.
   • Keep your movements controlled and avoid locking out your elbows at the top.
6. Repeat:
   • Perform the desired number of repetitions while maintaining good form.

Exercise Targeted Muscles:

1. Primary Muscles:
   • Pectoralis Major (Chest): The lower part of the chest is heavily involved in the pushing motion.
   • Triceps Brachii: Located at the back of your upper arm, these muscles are responsible for elbow extension.
   • Anterior Deltoids: The front part of the shoulder muscles.
2. Secondary Muscles:
   • Serratus Anterior: Located on the side of your rib cage, assisting in scapular movement.
   • Trapezius: Upper part of the back, aiding in scapular stability.
   • Rhomboids: Assisting in stabilizing the shoulder blades.

Level:

• Beginner to Intermediate:
  • Supported dips are excellent for beginners due to the assistance provided, which makes the exercise less challenging.
  • They are also suitable for intermediate users as a progression towards unassisted dips.

Progression Tips for All Levels:

• Beginners:
  • Start with more assistance (higher weight) to focus on mastering the form.
  • Perform 2-3 sets of 8-12 repetitions.
• Intermediate:
  • Gradually reduce the assistance as you build strength.
  • Perform 3-4 sets of 8-12 repetitions.
• Advanced:
  • Progress to unassisted dips or add additional weight using a dip belt for added resistance.
  • Perform 3-4 sets of 8-15 repetitions, focusing on muscle contraction and control.