Exercise Overview
Assisted dips are an excellent progression exercise for building the strength needed for full bodyweight dips. Using assistance bands or machines, this exercise allows you to focus on proper form while gradually building tricep and chest strength.
How to Perform
- Setup: Position yourself on dip bars or assisted dip machine
- Grip: Hold bars with arms fully extended, hands slightly wider than shoulders
- Starting Position: Keep body upright with slight forward lean
- Descent: Lower body by bending elbows until upper arms are parallel to ground
- Ascent: Push up through hands to return to starting position
- Control: Maintain control throughout the full range of motion
Form Tips
- Keep elbows close to body, not flared out wide
- Maintain slight forward lean to target chest
- Lower until elbows reach 90 degrees or shoulders feel stretched
- Push through palms, not just fingertips
- Keep core engaged to prevent swinging
Common Mistakes
- Lowering too far and straining shoulders
- Using too much momentum or swinging
- Flaring elbows out too wide
- Not using full range of motion
- Leaning too far forward or backward
Progressions
Beginner
Heavy assistance with bands or machine
Intermediate
Light assistance, negative dips
Advanced
Full bodyweight dips, weighted dips