Assisted Dip
Develop triceps strength and overhead stability through vertical pressing.
Primary Muscle
Triceps
Secondary Muscles
Chest
Difficulty
Beginner
Equipment
Assisted Machine
Primary
Triceps
Equipment
Assisted Machine
Level
Beginner
Exercise Overview
Develop triceps strength and overhead stability through vertical pressing.
Muscles Worked
Primary
Secondary
Why Perform This Exercise?
- Strengthens shoulders and overhead stability
- Improves lockout strength for pressing
- Builds core bracing under load
- Supports athletic overhead performance
Equipment Required
Required
Assisted Machine
Alternative Equipment
Technique
- 1.Brace core and set ribs down before the first rep.
- 2.Press overhead in a controlled path without excessive back arch.
- 3.Lock out with biceps near ears while staying stacked.
- 4.Lower slowly to the start position and repeat.
Coaching Cues
Key Cue
Keep ribs down and core braced throughout the press.
Focus on one cue at a time until the movement feels automatic.
Common Mistakes
- Over-arching the lower back
- Pressing around pain instead of adjusting setup
- Incomplete lockout
Progression Example
RAMM automatically adjusts future targets based on what you complete in each workout — including per-day goals when the same exercise appears on different training days.
Frequently Asked Questions
What muscles does Assisted Dip work?
Assisted Dip primarily targets Triceps. Secondary emphasis includes Chest. This compound movement uses a vertical push pattern, making it effective for building strength and control in those muscle groups when programmed with consistent technique.
Is Assisted Dip good for beginners?
Assisted Dip is rated Beginner difficulty. Most trainees can learn it early with proper setup and moderate loading. Use controlled reps and stop before form breaks down.
How many sets should I perform for Assisted Dip?
Most programs use 3–4 working sets of 8–15 reps depending on goal. Rest 2–3 minutes between sets for heavy work. RAMM adjusts future targets based on what you actually complete in each workout.
Can I do Assisted Dip at home?
Assisted Dip typically requires Assisted Machine. At home you may need substitute equipment or a gym setup, unless you have the listed gear available.