Assisted Triceps Dip Kneeling
Assisted Triceps Dip Kneeling Exercise Description
The Assisted Triceps Dip (kneeling) uses a counterbalanced dip machine to make bodyweight dipping more accessible while reinforcing strict technique. It primarily trains the triceps brachii through elbow extension, with assistance from the pectoralis major and anterior deltoid. The kneeling pad offsets part of your body weight so you can control range of motion and maintain joint-friendly alignment. Emphasis is on a tall, upright torso, elbows tracking close to the ribs, and shoulders kept down to avoid excessive stress at the front of the shoulder. This machine-guided vertical press pattern helps you practice consistent depth, steady scapular control, and smooth lockout without momentum.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Rhomboid Major, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Leverage Machine
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Assisted Triceps Dip Kneeling Exercise
‘- Select an appropriate assistance level so you can move with control; secure the pin.
– Grip the handles about shoulder-width with wrists neutral and thumbs around the bars.
– Place knees centered on the pad; cross ankles lightly. Brace your core and keep a neutral spine.
– Set your shoulders: gentle retraction and depression (down and back). Head neutral, chest tall.
– Start at the top with elbows straight but not hyperextended; forearms roughly vertical.
– Inhale and descend by bending your elbows; keep elbows close to your torso and torso upright.
– Lower to a comfortable depth where shoulders remain stable and elbows reach about 90°, without shoulder discomfort.
– Press the handles down to extend your elbows and return to the top under control.
– Finish tall with elbows straight (no aggressive locking), wrists neutral, and shoulders still “down.”
– Move smoothly; avoid swinging, bouncing on the pad, or shrugging the shoulders forward.
– Step off safely by placing a foot on the platform, unweighting the pad, and releasing the handles carefully.
Assisted Triceps Dip Kneeling Tips
‘- Select an assistance level that lets you move with control before securing the pin.
– Grip the handles about shoulder-width with neutral wrists and thumbs wrapped around the bars.
– Center your knees on the pad, cross your ankles lightly, brace your core, and keep a neutral spine.
– Set your shoulders down and back with a tall chest and neutral head before starting the movement.
– Begin at the top with elbows straight but not hyperextended and forearms roughly vertical.
– As you descend, bend your elbows while keeping them close to your torso and your torso upright.
– Lower only to a comfortable depth where shoulders stay stable and elbows reach about 90°, without shoulder discomfort.
– Press the handles down to extend your elbows and return to the top under control.
– Finish each rep tall with straight (but not aggressively locked) elbows, neutral wrists, and shoulders kept down.
– Move smoothly and avoid swinging, bouncing on the pad, or shrugging your shoulders forward; step off by placing a foot on the platform, unweighting the pad, and releasing the handles carefully.
Assisted Triceps Dip Kneeling Beginner Introduction
The Assisted Triceps Dip (kneeling) is a machine-based pushing exercise that uses a counterweight system to lighten the load of a traditional bodyweight dip. With the knees resting on a support pad, part of the body’s mass is offset by the selected assistance, which can make this movement more approachable while still feeling like a classic dip. The general motion centers on bending and straightening the elbows as the body moves vertically, guided by the machine’s fixed path.
This exercise mainly targets the triceps on the back of the upper arms, with additional work for the chest and front shoulders. The setup encourages an elongated posture, arms moving alongside the torso, and shoulders sitting low and relaxed rather than creeping toward the ears. Because the machine controls the path of travel, it encourages a repeatable depth on each repetition and a calm, steady rhythm instead of jerky or explosive movement. The result is a way to practice dip mechanics with extra support, attention to shoulder comfort, and a smooth finish at the top of each rep.