Demo coming soon
We're filming this one. The instructions below have you covered in the meantime.
TRICEPS
Assisted Dip
An easier take on the standard dip that lets you kneel on a counterweighted pad to reduce how much bodyweight you lift. The support also steadies the movement, so you can focus on the pressing action rather than balance while working toward unassisted dips.
How to do it
- 1
Grip the dip bars with your arms extended and a slight bend in the elbows.
- 2
Rest your knees on the machine's assist pad and brace your core to hold a neutral spine.
- 3
Lean forward a little, keep your shoulders back, and bend your elbows to descend.
- 4
Keep your elbows tracking close to your body until they hit roughly 90 degrees.
- 5
Push back up under control until your arms are straight again.
- 6
As you get stronger, reduce the assistance or move toward full bodyweight dips.
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