Machine Assisted Dip
Kneel on the assist pad and press down to lockout, letting the pad offset part of your bodyweight.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Machine
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the triceps, for when the machine is taken or you want a change.
Questions
- What muscles does the Machine Assisted Dip work?
- The Machine Assisted Dip mainly works the triceps and chest.
- What equipment do you need for the Machine Assisted Dip?
- A machine.
- How many sets and reps of the Machine Assisted Dip?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Machine Assisted Dip?
- Band Overhead Triceps Extension, Band Triceps Pushdown, Barbell Close-Grip Bench Press and Barbell JM Press work the same main muscle.
Program it for your clients
Coaches add the Machine Assisted Dip to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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