Chest Dip (Assisted)

A chest dip performed on an assisted dip machine, where a counterweighted platform supports a portion of your bodyweight so you can train the movement before achieving full bodyweight dips.

Instructions

1. Set the assist weight on the dip machine — more assist weight means more bodyweight is supported and the rep is easier.
2. Kneel or step onto the assist platform and grip the parallel bars with arms fully extended.
3. Lean your torso forward at roughly 30-45 degrees to bias the chest.
4. Lower yourself by bending the elbows until they reach 90 degrees or slightly below.
5. Keep elbows flared out to the sides rather than tucked.
6. Drive through your hands to press back up to the start.
7. Repeat for the prescribed reps.

Tips

• Reduce the assist weight progressively across sessions until you can perform full bodyweight dips.
• The assist value is reverse-intuitive: heavier assist = easier rep. Track it as a load, but remember more = easier.
• Keep the same chest-biased lean as the unassisted variant; do not let the assist platform change your form.
• If the assist platform feels unstable, place both knees together and brace through the core.
• Pair with full bodyweight chest dip work as a progression, dropping assist weight as you build strength.