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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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