Assisted Dips

The assisted machine is great for performing chin-ups and tricep dips when upper body strength is not sufficient to perform the standard versions. The weighted pad which you kneel on helps push your body weight up. Remember, the more weight you put on, the easier it gets!

Teaching points

Mount the machine so that your upper shins are on the pad with the knees bent
Hold the handles which are at waist height, with your palms facing inwards
Start with the elbows straight and slowly lower your body down, bending the elbows out behind you, until the upper arm is parallel with the floor
Straighten your elbows to push yourself back up

Muscles worked

Related injuries