How to Do Assisted Dips
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Exercise Details
Level
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Beginner
Primary Skill
Strength
Body Area
Upper body push
Required Equipment
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muscles
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Primary
Triceps
Correct Form
1. Set up the machine by adjusting the weight assistance to match your strength level.
2. Place your knees on the pad and grasp dip handlers with an overhand grip.
3. Slowly lower yourself by bending your elbows until your upper arms parallel the ground.
4. Push through your palms to extend your arms and lift your body back up.
Common Mistake
Don't let your elbows flare out; keep them close to your sides.
Pro Tips
1. Stay upright to target your triceps, avoiding excessive forward lean.
2. Keep your core tight throughout the exercise to stabilize your body.
Alternative Exercises
Triceps
Machine Triceps Dips
Machine Triceps Dips
Beginner
•
Triceps
•
Triceps Dip Machine
1. Sit on the triceps dip machine, back straight against the pad.
2. Grasp the handles with your elbows bent at 90°.
3. Push the handles down by extending your arms fully.
4. Slowly allow the handles to return to the starting position.
Kettlebell Overhead Triceps Extension
Kettlebell Overhead Triceps Extension
Beginner
•
Triceps
•
Kettlebell
1. Stand with your feet shoulder-width apart.
2. Hold a kettlebell with both hands and extend your arms overhead.
3. Bend your elbows to lower the kettlebell behind your head, keeping your upper arms stationary.
4. Push the kettlebell back up to the starting position by straightening your elbows.
Dumbbell Tricep Kickbacks
Dumbbell Tricep Kickbacks
Beginner
•
Triceps
•
Bench
1. Place one knee and one hand on a bench for support, keeping your back flat.
2. Hold a dumbbell in your other hand, with your arm bent at 90° and your upper arm close to your body.
3. Engage your triceps and extend your arm straight back until fully extended.
4. Pause briefly at the top, squeezing your tricep, then slowly return your arm to the starting position and repeat.
5. Complete the set and alternate sides.
Smith Machine Triceps Extension
Smith Machine Triceps Extension
Beginner
•
Triceps
•
Bench
1. Position an incline bench under the Smith machine bar at about 30-45°.
2. Sit on the bench with your feet flat, leaning back with the bar above your head.
3. Grip the bar with an overhand grip, hands slightly closer than shoulder-width apart.
4. Bend your elbows to lower the bar to your head, keeping them close to your ears.
5. Extend your arms fully to press the bar back up, returning it to the starting position.
Cable Tricep Kickbacks
Cable Tricep Kickbacks
Beginner
•
Triceps
•
Crossover Cable Machine
1. Attach a handle to the low pulley of a cable machine and face the machine, holding the handle in one hand.
2. Hinge at your hips, keeping your back straight and your arm arm bent at 90°.
3. Extend your arm straight back, keeping your elbow close to your body.
4. Slowly bend your arm to return the handle to the starting position.
5. Complete the set and alternate sides.
Triceps Stretch
Triceps Stretch
Beginner
•
Triceps
•
1. Start standing straight, feet shoulder-width apart.
2. Raise your left arm overhead, bending your elbow.
3. Grab your left elbow with your right hand pull down gently.
4. Hold the position, keeping your head aligned with your spine and breathing deeply.
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