How to Do
How to Do an Assisted Dip Machine
Each assisted dip machine should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this assisted dip machine.
Beginning
Beginning Assisted Dip Machine
1. Use the assisted dip machine if your gym has one.
2. Alternatively, choose two parallel bars that are about shoulder-width apart.
Movement
Assisted Dip Machine Movement
1. Grasp the bars with a neutral grip i.e. with your palms facing inward to your body. With your arms tight to your side, and your elbows fully extended, slowly bring your full body weight up onto your arms.
2. Your body should be hanging perpendicular to the ground. Draw up your spine and make sure that your head, shoulders, hips, and knees are in line.
3. Tighten up your core and abdominals, then slowly lower your body by bending your elbows. Lower your body to a point that is comfortable; you should not be feeling any sharp discomfort in your shoulder joint.
4. At the bottom limit, your upper arm will likely be approximately parallel to the ground, with your elbows bent at about 90 degrees.
5. Drive your weight back to the start position by straightening your elbows. Repeat for the required number of repetitions. Your elbows should point behind you, like the wings of a grasshopper.
Benefits
Assisted Dip Machine Benefits
You can perform this exercise in the gym.
This compound exercise will strengthen the front of your shoulders, pectoral muscles, and triceps.
As you'll be supporting your entire bodyweight, you may find this exercise challenging.
If your gym has an assisted dip machine, you may want to start with that, and slowly progress to lifting your own bodyweight.
Exercise Aliases
How To Do Bodyweight Dips, Dip Exercises, Bodyweight Exercises
