Assisted Triceps Dip

Assisted Triceps Dip


This exercise involves using a machine or a partner to assist in performing triceps dips, which primarily target the triceps muscles in the back of the upper arms. The assistance allows for a greater range of motion and can make the exercise more accessible for those with limited upper body strength.

Muscle Group

Equipment Required

Assisted Triceps Dip Instructions

  1. Find a sturdy chair or bench and place it behind you.
  2. Sit on the edge of the chair or bench and place your hands on the edge next to your hips.
  3. Slide your butt off the edge of the chair or bench and straighten your arms.
  4. Bend your elbows and lower your body towards the ground, keeping your back close to the chair or bench.
  5. Push back up to the starting position by straightening your arms.
  6. Repeat for desired number of reps.

Assisted Triceps Dip Form & Visual

Assisted Triceps Dip

Assisted Triceps Dip Benefits

  • Improves cardiovascular endurance
  • Increases leg strength and power
  • Enhances agility and coordination
  • Burns calories and aids in weight loss
  • Can be done anywhere with minimal equipment
  • Engages multiple muscle groups, including quads, glutes, calves, and core
  • Can be modified to increase or decrease intensity
  • Improves bone density and reduces risk of osteoporosis
  • Boosts mood and reduces stress

Assisted Triceps Dip Muscles Worked

  • Triceps
  • Chest
  • Shoulders

Assisted Triceps Dip Variations & Alternatives

  • Unassisted triceps dip
  • Weighted triceps dip
  • Triceps dip with resistance bands
  • Triceps dip with a bench or chair
  • Triceps dip with a stability ball