Assisted Dips

Work with Mosley Coaching

Adjusting the Machine:
• Set the dip bars at a height that allows your arms to be fully extended when gripping the handles.
• Adjust the weight stack to an appropriate level to provide assistance based on your strength level.
• Ensure the step or platform is in place for assistance, adjusting its height as needed.

Grip and Body Position:
• Hold the dip bars with a firm grip, palms facing inward.
• Keep your body upright with a slight forward lean, and engage your core muscles.
• Your elbows should be slightly bent at the starting position.

Initiating the Movement:
• Inhale and lower your body by bending your elbows until they are at a 90-degree angle.
• Maintain control throughout the descent, avoiding rapid or uncontrolled movements.
• Keep your chest up, shoulders down, and avoid letting your shoulders roll forward.

Full Range of Motion:
• Aim for a full range of motion by lowering yourself until your upper arms are parallel to the ground.
• Ensure that you extend your elbows fully at the top of the movement without locking them.
• Use the assistance provided by the machine to complete the desired number of repetitions with proper form.

Progressive Overload and Gradual Decrease in Assistance:
• Gradually decrease the assistance provided by the machine as your strength improves.
• Increase the resistance by adjusting the weight stack to continue challenging your muscles.
• Aim for 8-12 controlled repetitions per set, adjusting the weight as needed to maintain proper form.

Additional Information:
• Assisted dips target the triceps, chest, and shoulders, providing a comprehensive upper body workout.
• This machine is particularly beneficial for individuals working towards unassisted dips or those recovering from injuries.
• Incorporate dips into your routine to enhance upper body strength and muscle definition.