Kneeling Assisted Triceps Dip
Kneeling Assisted Triceps Dip Exercise Description
The Assisted Triceps Dip (kneeling) is a vertical pressing exercise performed on an assisted-dip machine that counterbalances part of your body weight. It emphasizes the triceps brachii through elbow extension while also involving the pectoralis major and anterior deltoid, with the scapular stabilizers maintaining shoulder position. The kneeling platform allows you to practice clean dip mechanics with controlled range of motion and consistent resistance. Keep a relatively upright torso, elbows close to your sides, and shoulders depressed to bias the triceps and reduce unnecessary shoulder stress. Lower under control until roughly a 90-degree elbow bend (or shoulders near level with elbows), then press back to the top without locking out forcefully. Maintain a neutral spine, steady head position, and smooth, vertical path throughout.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Multifidus, Rhomboid Major, 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: Male
How To Do The Kneeling Assisted Triceps Dip Exercise
‘- Set the machine’s assistance and position the knee pad; choose parallel bars about shoulder-width.
– Grip the bars firmly with wrists neutral; step up and place both knees on the pad.
– Brace your trunk; keep ribs down, spine neutral, and torso relatively upright.
– Pack the shoulders by depressing and lightly retracting the scapulae; avoid shrugging.
– Start near elbow extension with forearms vertical under the hands.
– Inhale; descend by bending the elbows, keeping them close to your torso and tracking backward—not flaring out.
– Lower until about a 90-degree elbow angle or shoulders align near elbow height; avoid excessive shoulder forward roll.
– Exhale; press down by extending the elbows to return to the top with control, without hyperextending the elbows.
– Keep shoulders depressed and head steady; move smoothly with no swinging.
– To exit, place feet on the platform first, then remove knees from the pad and step down carefully.
Kneeling Assisted Triceps Dip Tips
‘- Set the machine’s assistance and knee pad, and choose parallel bars about shoulder-width before starting.
– Grip the bars firmly with wrists neutral to keep your forearms aligned under your hands.
– Brace your trunk by keeping ribs down, spine neutral, and torso relatively upright.
– Depress and lightly retract your shoulder blades to “pack” the shoulders and avoid shrugging.
– Start near elbow extension with your forearms vertical under your hands.
– Keep your elbows close to your torso and tracking backward as you descend, not flaring out.
– Lower under control until about a 90-degree elbow angle or when your shoulders are near elbow height, avoiding excessive forward shoulder roll.
– Press back up by extending the elbows with control, avoiding forceful lockout or elbow hyperextension.
– Maintain a neutral spine, steady head position, and smooth, vertical path with no swinging throughout the movement.
– To exit, place your feet on the platform first, then remove your knees from the pad and step down carefully.
Kneeling Assisted Triceps Dip Beginner Introduction
The Assisted Triceps Dip (kneeling) is a machine-based upper-body exercise that uses a built-in counterweight to lighten the load, making classic dips more approachable. With the knees supported on a moving platform, the body travels mostly up and down between parallel bars, so the pattern feels similar to a regular dip but with extra support. This setup places strong emphasis on the back of the upper arms, while the chest and the front of the shoulders contribute to pressing the body upward. Muscles around the shoulder blades work in the background to keep the shoulders steady.
During the movement, the body generally stays fairly upright and close to the bars, with the arms bending and straightening to lift and lower the body through a controlled path. The motion typically continues until the elbows reach about a right angle before pressing back up. A smooth, steady rhythm, a naturally aligned back, and a stable head position highlight the technique focus of this exercise, helping build strength with consistent resistance through each repetition.