Assisted Dip Machine

How to perform it

1. 1Preparation and positioning. Select enough counterweight assistance to control the full rep, verify the knee/foot platform and handles, and use the steps rather than climbing onto the moving platform.
2. 2Starting position. Mount with both hands secure, place both knees or feet centrally on the assistance platform, and establish straight-arm support before releasing body weight into the machine.
3. 3Eccentric phase. Bend the elbows and lower the body and assistance platform together under control, using a comfortable torso angle and keeping the shoulders symmetrical.
4. 4Bottom position. Stop at the deepest reproducible, pain-free shoulder range; do not let the counterweight pull you into a deeper position or bounce the platform.
5. 5Concentric phase / lockout. Press the handles down, extend the elbows, and return to stable support without kicking against the platform.
6. 6Breathing and bracing. Inhale and brace before lowering, exhale through the press as appropriate, and stabilize at the top before dismounting.
7. 7Valid rep. A rep starts and ends in stable support, reaches the same bottom marker, and keeps both body and assistance platform controlled without bounce or asymmetric press-out.

Common mistakes

• Losing wrist–forearm alignment

  Fix: Stack the wrist over the forearm and adjust grip, handle, or range before adding load.

• Elbows escaping the intended path

  Fix: Use a repeatable elbow angle that keeps forearms supportive and shoulders controlled.

• Creating range with the lower back

  Fix: Keep ribcage over pelvis and stop at the shoulder range you can own.

• Bouncing or dropping the bottom

  Fix: Lower under control to a fixed marker and reverse without rebound.

Safety

• Current shoulder symptoms require an individually tolerated arm path and range; do not force a generic elbow angle or end position through pain.
• Do not force a deep shoulder-extension or horizontal-abduction stretch; define the bottom by controllable, symptom-free shoulder range.
• Adjust the machine to the user, verify the selector pin/attachment and safety stops, and keep hands, clothing, and other people clear of the moving lever, cable, and stack.

Progressions & alternatives

• regressionSeated Dip Press Machine— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Assisted Dip Machine.
• progressionBodyweight Parallel-bar Dip— Increase load, range, instability, or skill demand after Assisted Dip Machine is repeatable through the planned volume with reserve and no technique drift.
• alternativeElevated Push-up— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Assisted Dip Machine is impractical or poorly tolerated.