How to Do Assisted Dips: Muscles Worked & Proper Form

Muscles Worked in Assisted Dips

Primary muscles worked:

• Chest
• Front Deltoid
• Triceps

How to Do Assisted Dips

1. Grip the handles with a firm grip, a little wider than shoulder-width apart, and keep your elbows close to the body. Put your feet/knees on the pad and push it down. Fully extend your arms so your body is upright and your knees or feet are in line with your torso.
2. Keep your chest up, and look up at the bar.
3. Inhale, bend your elbows and slowly lower your body until your upper arms are parallel to the floor or slightly deeper if comfortable.
4. Exhale, and push back up through the handles and fully extend your arms.

Commentary

Assisted dips are a good alternative if the dips is too heavy or if you want to be able to do more reps without adding too much workload.

If you don’t have access to an assisted dips machine, you can use resistance bands as well.