Triceps Dip (Assisted)

A triceps dip on parallel bars or a dip station using an assisted-dip machine that counterweights the lifter, reducing effective bodyweight to enable full-range reps. Body is kept upright to bias the triceps over the chest.

Instructions

1. Set the counterweight on the assisted dip machine to an appropriate level — a higher counterweight reduces more of your bodyweight and makes the movement easier.
2. Kneel or stand on the platform and grasp the parallel dip handles with a neutral grip, hands roughly shoulder-width apart.
3. Allow your arms to extend so the platform supports your weight at the top of the dip position.
4. Keep your torso upright and your elbows tucked close to your sides throughout the movement.
5. Lower yourself in a controlled manner by bending at the elbows until your upper arms are approximately parallel to the floor (roughly 90 degrees at the elbow).
6. Press back up by fully extending your arms, squeezing your triceps at the top.
7. Avoid locking out the elbows aggressively at the top; maintain a slight soft bend.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep your torso as upright as possible — leaning forward shifts the work from the triceps to the chest and anterior deltoids.
• Tuck your elbows in rather than letting them flare outward to maximize triceps activation.
• Start with a higher counterweight and progressively reduce it as you grow stronger, working toward unassisted dips.
• Control the descent — a slow, deliberate lowering phase builds more strength than dropping quickly.
• This exercise is distinct from the chest dip (where intentional forward lean loads the pecs) and from the seated machine triceps dip (which uses a fixed-axis lever rather than bodyweight).
• Avoid shrugging your shoulders; keep them packed down and back throughout the set.