Exercises

Machine-assisted dips

A counterweighted knee pad supports the body during dips so that chest and triceps work against an adjustable share of bodyweight.

Athlete performing a dip on a machine with both knees supported by the assistance pad.

Assisted dip machine with knee pad

Source: Life Fitness · Insignia Series Assist Dip Chin

Step by step

  1. Set sufficient assistance with nobody on the machine. A higher selected weight provides more help; follow the equipment instructions.
  2. Use the steps, grip the side dip handles and place both knees on the support pad according to the manufacturer's instructions.
  3. Brace your torso, lean slightly forward and bend the elbows slowly. Lower only through a comfortable range with shoulders controlled.
  4. Push through the handles to rise without locking the elbows forcefully. After the set, use the steps and handles to leave the moving pad safely.

Common mistakes

  • Choosing too little assistance and sinking too deeply.
  • Changing the weight pin while on the pad or letting the pad rise uncontrolled.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.