Assisted Dip Machine

Learn how to do Assisted Dip Machine with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4 Triceps ChestShouldersAbs Guided Machine

Assisted Dip Machine is a Guided Machine exercise that primarily targets the Triceps, with secondary activation of the Chest, Shoulders, Abs. It has a MET value of 4, meaning a 70 kg person burns approximately 140 kcal in a 30-minute session.

How to Do Assisted Dip Machine

A push-focused upper-body exercise that targets the chest while reducing bodyweight strain via assistance, perfect for strength progression.


Instructions:


  • Step onto the assisted dip platform and grip the parallel bars with arms straight.

  • Lower your body by bending your elbows to around 90°, leaning slightly forward to target your chest.

  • Keep your core engaged and avoid swinging.

  • Push yourself back up to the starting position in a controlled manner.


Common mistakes:


  • Dropping too fast, losing control

  • Elbows flaring out too much

  • Not going deep enough or locking out completely

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Muscles & equipment

Primary muscleTricepsSecondary muscleChestSecondary muscleShouldersSecondary muscleAbs

Calorie Calculator

MET 4
Estimated burn
140 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Assisted Dip Machine

Type
Guided Machine exercise
Primary muscle
Triceps
Secondary muscles
Chest, Shoulders, Abs
MET value
4
Calories (30 min, 70 kg)
≈ 140 cal
Video quality
4K with male and female demonstrations

More Triceps Exercises

Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Cable Overhead Triceps Extension – Rope (High Pulley)
MET 3.5

Cable Overhead Triceps Extension – Rope (High Pulley)

  • Cable
  • Rope
Cable Tricep Kickback
MET 3

Cable Tricep Kickback

  • Cable

FAQ: Assisted Dip Machine

What muscles does Assisted Dip Machine work?

Assisted Dip Machine primarily targets the Triceps, with secondary engagement of the Chest, Shoulders, Abs.

How do you do Assisted Dip Machine correctly?

A push-focused upper-body exercise that targets the chest while reducing bodyweight strain via assistance, perfect for strength progression....

Is Assisted Dip Machine good for beginners?

Assisted Dip Machine has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Assisted Dip Machine?

Assisted Dip Machine requires: Guided Machine.

What are the benefits of Assisted Dip Machine?

Assisted Dip Machine strengthens the Triceps, engages the Chest and Shoulders and Abs, builds functional strength using Guided Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Assisted Dip Machine?

Similar exercises to Assisted Dip Machine include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dip Machine, Dumbbell Bent Over Kickback. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Assisted Dip Machine better than Bench Triceps Dip?

Both Assisted Dip Machine and Bench Triceps Dip target the Triceps. Assisted Dip Machine uses Guided Machine, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Dip Machine
MET 4.5

Dip Machine

  • Machine
Dumbbell Bent Over Kickback
MET 3

Dumbbell Bent Over Kickback

  • Dumbbells
Dumbbell Lying Triceps Extension
MET 3.5

Dumbbell Lying Triceps Extension

  • Dumbbells

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