Machine Assisted Triceps Dip

Machine Assisted Triceps Dip is a compound exercise that primarily targets the triceps, with secondary engagement of the chest, shoulders, and back. It’s a beginner-friendly exercise that helps build arm strength and improves stability in pressing movements.

This exercise is a variation of the classic triceps dip, performed on a specialized dip machine. The key difference is that the machine provides adjustable assistance, making the movement more accessible for beginners or those building strength. In contrast to the Machine Assisted Chest Dip, this version focuses on keeping the torso more upright and the elbows closer to the body to maximize triceps activation.

The machine’s assistance makes it easier to maintain proper form, ensuring consistent muscle engagement while reducing strain on the shoulders. This makes it ideal for anyone recovering from injury or looking to improve their dip technique before progressing to unassisted dips. Over time, reducing the assistance helps build the strength necessary for performing bodyweight dips.

1. Adjust the machine: Set the desired assistance weight — the higher the assistance, the easier the movement.
2. Position yourself: Step onto the platform or kneel on the pad, depending on the machine type. Grip the parallel bars with your palms facing inward and arms fully extended.
3. Body alignment: Keep your torso upright, core engaged, and elbows close to your body.
4. Lower yourself: Inhale and slowly bend your elbows, lowering your body until your upper arms are parallel to the floor or slightly below.
5. Push back up: Exhale and press through your palms to extend your elbows, returning to the starting position.
6. Repeat: Perform the desired number of reps, maintaining control throughout the movement.

This exercise carries a low to medium risk of injury when performed correctly.

• Shoulder strain is the most common risk, often caused by flaring the elbows or leaning too far forward. To avoid this, keep your torso upright and elbows tucked.
• Elbow discomfort can occur with excessive weight or poor form. Focus on smooth, controlled movements to minimize joint stress.
• Overuse injuries may arise if triceps exercises are performed too frequently without adequate rest. Aim for 1–2 sessions per week with proper recovery.