Chest · Vertical push
Assisted Dips
The assisted dip uses a counterweight machine or resistance band to take part of your bodyweight, so you can practise full-range dips before you are strong enough to do them unaided. It trains the lower chest, triceps and front delts through the same movement as the dip, and is the most practical route to your first strict dip.
Also known as: Assisted dip machine, Band-assisted dips, Counterweight dips
- Muscle group
- Chest
- Movement pattern
- Vertical push
- Type
- Compound
- Equipment
- Assisted dip machine or resistance band
- Difficulty
- Beginner
What muscles does the assisted dips work?
Primary movers
- Triceps brachii
- Pectoralis major (lower)
Assisting muscles
- Anterior deltoid
- Serratus anterior
- Rhomboids
The dip presses your body upward between two handles. The triceps extend the elbows and the lower chest pushes the arms down and in, with the front delts helping.
The machine offsets part of your bodyweight through a counterweight. The more assistance you select, the easier the movement, so you progress by lowering the number over time.
Staying upright puts more work on the triceps, while leaning forward adds chest. In either case, the movement is the same as the unassisted dip.
Keep the shoulders down and the depth to about upper arms parallel to the floor. Going deeper under any load can irritate the shoulder joint.
How to do the assisted dips
Setup
- 1
Select an assistance weight that allows 8 to 10 clean reps.
- 2
Kneel or stand on the pad and grip the handles with your palms facing inward.
- 3
Press up to straight arms with your shoulders down.
- 4
Keep your chest slightly lifted.
Execution
- 1
Lower your body by bending your elbows, keeping them close to your sides.
- 2
Go down until your upper arms are parallel to the floor.
- 3
Pause briefly at the bottom.
- 4
Press back up to straight arms.
- 5
Keep your torso steady and avoid swinging.
- 6
Lower under control on each rep.
Common assisted dips mistakes
Too much assistance
A large offset makes the movement too easy to build strength.
The fix: Reduce the assistance every few weeks while keeping 8 to 10 reps.
Flaring the elbows
Wide elbows add shoulder stress.
The fix: Keep your elbows close to your sides.
Going too deep
Dropping far below parallel stretches the front of the shoulder.
The fix: Stop when your upper arms are parallel to the floor.
Bouncing off the pad
Using the platform for rebound removes the effort from the bottom.
The fix: Pause briefly at the bottom of each rep.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3–4 | 6–10 | Reduce assistance weekly | 90 s |
| Hypertrophy | 3 | 8–12 | Moderate assistance | 60–90 s |
| Progression | 3 | 5–8 | Low assistance | 90 s |
Reduce the assistance by 5 kg when you reach 10 clean reps. Add slow negatives on parallel bars and push-ups with a pause. Once you can do around 5 reps with minimal help, try bodyweight dips at the start of your sets.
Running the assisted dips in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayAssisted Dips variations and alternatives
Dips
HarderThe unassisted goal. Move to it as the assistance comes down.
Weighted Dips
HarderAdds external load once bodyweight dips are easy.
Push-Up
EasierA horizontal bodyweight press that builds the same muscles.
Close Grip Barbell Bench Press
AlternativeA triceps and chest press with an adjustable load.
Assisted Pull-Up
AlternativeThe pulling counterpart on the same type of machine.
Frequently asked questions
How much assistance should I use for dips?
Choose a weight that lets you do 8 to 10 clean reps with full range. Reduce it gradually as you get stronger.
Are assisted dips worth doing?
Yes. They let you practise the full movement with a safe load and build strength that transfers to bodyweight dips.
Machine or bands?
Machines give consistent help. Bands help most at the bottom, where dips are hardest, and are portable.
What do assisted dips work?
The triceps, lower chest and front delts, with the serratus and upper back stabilising.
How do I progress to full dips?
Reduce assistance in small steps and add slow negatives. When you reach about 5 reps with minimal help, try an unassisted rep.
Hercules tracks every assisted dips you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play