Assisted Triceps Dip

A compound pushing exercise for the triceps, chest, and anterior deltoids. The assistance helps maintain an upright torso for triceps focus.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation
Mechanics: Compound

Required Equipment

Leverage Machine

Target Muscle Groups

Primary

Triceps

Secondary

Chest

Setup

Set the assistance level. Grip the dip bars and place your knees on the platform. Keep your torso upright for triceps emphasis.

Instructions

1. Lower your body by bending the elbows until they reach 90 degrees.
2. Keep elbows tucked close to your ribs.
3. Press back up until arms are fully extended.
4. Squeeze the triceps at the top.
5. Maintain neutral spine.

Common Mistakes

1. Flaring the elbows.
2. Leaning too far forward.
3. Going too deep and straining shoulders.

Alternative Exercises

Wide Hand Push-Up

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Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upper Chest Crossovers

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Triceps Pushdown

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Triceps Press

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Suspended Push-Up

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Superman Push-Up

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Standing Up Straight Crossovers

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Standing Triceps Extension

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A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.