Perform vertical assisted dips on a leverage machine by lowering and raising your body with controlled elbow flexion and extension. The exercise emphasizes triceps activation through elbow-driven pressing.
How to do the Assisted Triceps Dip#
- Set the assistance so you can start with arms straight and knees supported on the pad, then grasp the handles firmly.
- Keep your torso upright and your upper arms close to your sides as you begin the descent.
- Bend the elbows to lower yourself until they are about 90 degrees or you reach a comfortable depth.
- Hold briefly at the bottom without letting your shoulders collapse.
- Push through the handles and extend the elbows to return to the starting position with arms straight.
Muscles worked#
- Primary: Triceps (Triceps Brachii)
- Secondary: Chest (Pectoralis Major), Front delts (Anterior Deltoid)
Common mistakes#
- Flaring the elbows wide away from the body.
- Leaning forward and shifting work to the chest.
- Relying on momentum instead of controlled movement.
- Stopping short of a full descent or failing to fully extend the arms.
