FitNessieHow to do it
- Set the assistance weight and kneel on the pad, gripping the dip handles with straight arms.
- Keep your chest up and your body upright.
- Lower yourself until your upper arms are about level.
- Keep your elbows close to your body as you go down.
- Press back up to straight arms.
Key cues
- Knees on the pad
- Elbows close to your body
- Lower until your upper arms are level
- Slight forward tilt on the way down
Common mistakes
- Flaring your elbows out
- Dropping fast instead of lowering under control
- Stopping well short of upper arms level
- Not fully straightening your arms at the top
Muscles worked
- Primary
- Chest, front delts and triceps
Equipment
Assisted dip machine.
