Assisted Dips

Assisted dips are an essential exercise for anyone looking to strengthen the upper body, whether in weight training, street workout, or as a stepping stone toward more advanced movements like weighted dips. Whether you are a beginner or returning from injury, this movement lets you effectively train the triceps, chest, and shoulders while controlling the difficulty level through assistance. Let’s look at how to integrate them correctly into your training.

How to Do Assisted Dips

Assisted dips involve performing the same movement as classic dips, but reducing the load you have to lift. This can be done in two main ways: using an assisted dip machine or with a resistance band on a dip station.

Assisted Dips on a Machine

The assisted dip machine is found in the majority of gyms. It lets you dial in the assistance by selecting a counterbalance weight relative to your bodyweight.

How to do it:

1. Set the assistance weight – the higher it is, the easier the movement will be.
2. Position your knees (or feet, depending on the machine) on the moving platform.
3. Grip the handles with a neutral or slightly angled grip.
4. Slowly lower your body until your elbows are at approximately 90 degrees.
5. Press back up by contracting the triceps and chest.

It is the ideal tool for learning proper technique, safely, while progressing quickly.

Band-Assisted Dips on a Station

If you train in street workout or outdoors, the simplest method for assisted dips is to use a resistance band.

How to do it:

1. Attach a thick, strong resistance band to the bars of the dip station.
2. Place your knees or feet inside the loop of the band.
3. Perform the movement like a classic dip.
4. The band will help you press back up by relieving a portion of your bodyweight.

The more stretched or thicker the band, the more assistance it provides. This lets you adapt the difficulty to your level.

Muscles Targeted

Assisted dips, just like classic dips, primarily engage:

• Triceps: the most activated muscle, especially during the pressing phase.
• Chest: particularly the lower fibers, when you lean your torso slightly forward.
• Anterior deltoids: the shoulders are engaged to stabilise the movement.
• Stabiliser muscles: the core, scapular fixators, and lats contribute to balance.

Why Do Assisted Dips?

Build Upper Body Strength

Whether you are a beginner or intermediate lifter, assisted dips allow you to develop strength and muscle mass in the upper body. By adjusting the assistance, you can:

• Train safely without overloading the joints.
• Increase reps to improve muscular endurance.
• Vary the intensity without compromising technique.

It is an excellent option for those who want to progress toward more advanced exercises while building solid foundations.

The First Step Toward Classic Dips (and Weighted Dips)

Assisted dips represent the best progression toward classic dips, and then toward weighted dips. By progressively reducing the assistance (less counterbalance on the machine, or a thinner band), you build muscle and improve neuromuscular coordination.

Once comfortable without assistance, you can start adding weight with a dip belt or a weighted vest to intensify the effort and keep progressing.

Common Mistakes to Avoid

To get the full benefits of assisted dips, it is essential to avoid these frequent errors:

• Incomplete range of motion: not going low enough limits muscle work, particularly on the triceps.
• Shoulders forward or shrugged: this increases injury risk. Keep the shoulder blades depressed and engaged.
• Rounded back: poor bracing hurts posture and reduces exercise effectiveness.
• Too much assistance: if the movement is too easy, you are not stimulating your muscles enough. Reduce the assistance progressively.
• Jerky movement: favour slow, controlled execution, especially during the lowering (eccentric) phase.
• Skipping the warm-up: mobilise your shoulders, elbows, and wrists before each session to avoid tension and injury.

Coach’s Takeaway

Assisted dips are an underrated gem too often overlooked in strength training programs. Whether you are a newcomer, returning from a break, or targeting weighted dips, they offer safe, effective, and adaptable progression for all levels.

Add them to your push or full-body sessions 1 to 2 times per week, varying the formats: machine, resistance band, slow tempo, or superset with other upper-body movements. With consistency and discipline, you will quickly move on to classic dips… and then to streetlifting with added load!