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

• Triceps Brachii
  
  
• Pectoralis Major

Alternative exercises

• Tricep dips
  
  
• Tricep extension using a resistance band
  
  
• Overhead tricep extension using a resistance band
  
  
• Tricep kickback

Related injuries

• Inflammation or rupture of the triceps tendon