A supported dip exercise that trains the chest, triceps, and shoulders.
- +Builds dip strength safely
- +Allows controlled resistance changes
- –Less core demand than regular dips
- –Can stress shoulders at deep ranges
This exercise targets:
Chest
Lower Chest
Upper Chest
Middle Chest
Serratus
–
Triceps
Shoulders
Front Delts
Side Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the pin for enough assistance to do 8–12 smooth reps
- Grip the bars firmly; arms straight, shoulders down and back
- Kneel on the pad (or stand on platform) and brace your core
- Lean slightly forward; keep chest up and elbows close-ish (about 45°)
- Inhale and lower your body slowly until shoulders are about elbow level
- Keep forearms vertical; don’t let shoulders shrug or elbows flare wide
- Exhale and press back up until arms are almost straight; don’t lock out
- Control every rep; reduce assistance as you get stronger
