CompoundMachine
Assisted Dip Machine
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Adjust the weight to provide the desired assistance
- Step onto the platform and grasp the dip handles
- Position yourself with arms fully extended
- Lower your body by bending your elbows
- Descend until your elbows are at 90 degrees
- Keep your chest up and shoulders down
- Press through your hands to return to starting position
- Fully extend your arms at the top
💡Coaching Cues
- ✓
Lower to 90 degrees
- ✓
Chest stays up
- ✓
Shoulders stay down
- ✓
Press to full extension
- ✓
Control the movement
- ✓
Elbows track backward
⚠️Common Mistakes
- ✗
Not lowering deep enough
- ✗
Shrugging shoulders up
