Assisted Dip
Muscles worked: Chest, Triceps (assisted by front delts).
How to do it
- Set the assist weight on the machine, then kneel or stand on the pad.
- Take the handles with arms locked and your chest slightly forward.
- Lower under control until your upper arms are about parallel to the floor.
- Drive back to a full lockout without bouncing out of the bottom.
- More assistance means less of your bodyweight - log the lower number.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- More assistance = log lower weight
- Same depth rules as free dips
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Bench Press - chest
- Dumbbell Bench Press - chest
- Incline Dumbbell Press - chest
- Incline Barbell Press - chest
Track the assisted dip properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Available worldwide on the App Store.
Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.