Assisted Dips
Chest · Triceps · Front delts
3Sets
8Reps
20 kg assistLoad
Sets done
0 / 3 · 8 reps · 20 kg assist
- 1
Set the assistance weight, kneel or stand on the platform.
- 2
Grip the handles and start with arms fully extended.
- 3
Lower until your upper arms are about parallel to the floor.
- 4
Press back up to full extension.
- Form cues
- Lean slightly forward to hit chest
- Don't drop too deep
- More assistance weight = easier
Plan B — equipment busy or missing?
Bench Dips or Bodyweight Dips
No assisted machine required; use bodyweight if strong enough. Same 3 x 8 — adjust load so the final reps still leave 1-2 in reserve.