Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Description
An assisted standing triceps dip is a bodyweight exercise that targets the triceps muscles. It involves bending at the elbow while holding onto a bar or other support, and then straightening the arms to return to the starting position.
How to Do Assisted Standing Triceps Dip
- 1Setup
Stand on the assisted dip machine platform and grip the dip handles with straight arms, palms facing inward.
- 2Setup
Set the assistance weight to reduce your body weight to a challenging but manageable level.
- 3
Lower your body by bending your elbows until your upper arms are roughly parallel to the floor, keeping elbows close to your torso.
- 4
Press back up by extending your arms fully, squeezing your triceps at the top. Avoid locking out aggressively.
Tips
- Keep your elbows pointing straight back, not flaring out, to target the triceps over the chest.
- Maintain an upright torso to emphasize triceps; leaning forward shifts the load to your chest.
- Gradually reduce the assistance weight over time as your strength improves to progress toward unassisted dips.
Common Mistakes
- ×Flaring the elbows out wide shifts the focus to the chest and stresses the shoulders; keep elbows tucked.
- ×Using too much assistance prevents adequate muscle stimulus; choose a weight that makes the last 2-3 reps challenging.
Variations
Assisted Triceps Dip (kneeling)
Perform assisted triceps dips kneeling on a leverage machine to build strong triceps.
Lever Overhand Triceps Dip
Strengthen your triceps with the Lever Overhand Triceps Dip. This seated exercise targets the back of your arms by pushing down a lever using an overhand
Weighted Tricep Dips
Challenge your triceps with weighted dips. This advanced exercise builds significant upper arm strength and definition by adding external resistance.
Triceps Dip
Master the Triceps Dip to build strong, defined triceps and upper body strength. Lower your body between parallel bars or off a bench, then powerfully
Related Exercises
Triceps Press
Master the bodyweight triceps press to build strong, defined triceps. This effective exercise uses your own bodyweight to challenge your upper arms,
Triceps Press (Head Below Bench)
Challenge your triceps with this bodyweight press, positioning your head below the bench for increased range of motion and muscle activation.
Lever Seated Dip
Master the Lever Seated Dip to build powerful triceps, chest, and shoulders. This leverage machine exercise helps you push handles down for effective
Lever Triceps Dip (plate loaded)
Sculpt powerful triceps with the Lever Triceps Dip. This plate-loaded machine exercise effectively isolates your triceps for strength and definition.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
Track Assisted Standing Triceps Dip in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free