Assisted Dip
The Assisted Dip primarily works the Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head), with secondary activation of the Triceps (Lateral Head), Triceps (Medial Head) and stabilizer support from the Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a machine compound exercise at beginner difficulty.
The Assisted Dip is a beginner compound exercise performed with machine, following a vertical push movement pattern. It primarily targets the Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head), with secondary engagement of the Triceps (Lateral Head), Triceps (Medial Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
Perform a dip with assistance from the machine, which reduces the weight you lift.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head) |
| Secondary | Triceps (Lateral Head), Triceps (Medial Head) |
Muscles Worked
The Anterior Deltoid, Pectoralis Major (Sternal), and Triceps (Long Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Triceps (Lateral Head), and Triceps (Medial Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Serratus Anterior, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Triceps (Lateral Head) (triceps)
- Secondary Muscle Triceps (Medial Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Stand or sit with upright posture.
- Adjust machine seat and pads to fit body.
- Sit or position body in machine.
Execution
- Press weight overhead until arms are fully extended.
- Lower weight back to shoulder level under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Pectoralis Major (Sternal), Triceps (Long Head), Anterior Deltoid.
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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