Assisted Standing Triceps Dip
Assisted Standing Triceps Dip Exercise Description
The Assisted Standing Triceps Dip is a vertical, closed‑chain press performed on a leverage-assisted dip machine with a foot platform. It primarily targets the triceps brachii through elbow extension, while also engaging the anterior deltoids and pectoralis major as synergists. The adjustable counterweight reduces effective bodyweight, allowing you to practice consistent form and full control throughout the range of motion. Keeping the torso more upright and the elbows tracking close to the body emphasizes the triceps. Limit the depth to a comfortable range (commonly around a 90-degree elbow bend) to manage shoulder stress. This setup is beginner-friendly and useful for building confidence with the dip pattern before progressing to unassisted variations.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Long Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Infraspinatus, Pectoralis Minor, Rhomboid Major, 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: Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Assisted Standing Triceps Dip Exercise
‘- Set the machine’s assistance so you can move smoothly without straining; position the foot on the platform as designed for standing use.
– Grip the parallel handles roughly shoulder-width apart. Stand tall with a neutral spine, ribs stacked over pelvis.
– “Pack” the shoulders: depress and lightly retract the scapulae. Keep the chest open and avoid shrugging.
– Start with elbows extended without locking hard; keep the torso upright (avoid excessive forward lean).
– Inhale and lower by bending the elbows. Let the elbows track close to the torso; keep forearms near vertical.
– Descend under control until elbows are about 90 degrees or your shoulders reach a comfortable depth—do not force excessive shoulder extension.
– Pause briefly, maintain shoulder depression, then press through the handles to extend the elbows and return to the start.
– Move smoothly; avoid swinging, bouncing on the platform, or flaring the elbows.
– Finish tall with the shoulders down and wrists neutral; step off carefully after the set.
Assisted Standing Triceps Dip Tips
‘- Set the machine’s assistance so you can move smoothly without straining.
– Place your foot on the platform in the position intended for standing use before starting the set.
– Grip the parallel handles roughly shoulder-width apart.
– Stand tall with a neutral spine, keeping the ribs stacked over the pelvis.
– “Pack” the shoulders by depressing and lightly retracting the scapulae; keep the chest open and avoid shrugging.
– Start with the elbows extended but not locked hard, and keep the torso upright rather than leaning excessively forward.
– As you inhale and lower, bend the elbows while keeping them close to the torso and the forearms near vertical.
– Descend under control until the elbows are about 90 degrees or your shoulders reach a comfortable depth; do not force excessive shoulder extension.
– Pause briefly at the bottom while maintaining shoulder depression, then press through the handles to extend the elbows back to the start.
– Move smoothly throughout, avoiding swinging, bouncing on the platform, or flaring the elbows.
– Finish tall with the shoulders down and wrists neutral, then step off the platform carefully after the set.
Assisted Standing Triceps Dip Beginner Introduction
The Assisted Standing Triceps Dip uses an assisted dip machine with a foot platform to practice an upright dipping pattern while part of your bodyweight is supported. The built‑in counterweight lightens the load, so the movement feels smoother and more controlled than a full bodyweight dip. This setup places the main challenge on the triceps at the back of the upper arms, with the front of the shoulders and chest helping the press. Because the user stands rather than kneels, the motion feels similar to a traditional dip while still being approachable for newer lifters.
During the exercise, the body is positioned tall over the feet with the hands on parallel handles, and the elbows bend and straighten to move the body up and down. An upright posture and arms staying close to the sides highlight work in the triceps, while a moderate, comfortable depth helps manage stress around the shoulders. The machine’s assistance allows repeated practice of the same movement path, building familiarity and confidence before transitioning toward versions with less support.