Assisted Triceps Dip (Kneeling)

Setup

1. 01Set the assistance weight; heavier counterweight means more help and an easier dip.
2. 02Grip the dip handles with a neutral grip and step onto the frame.
3. 03Kneel onto the assistance pad one knee at a time and let it take your weight.
4. 04Set shoulders down and back with arms locked at the top.

Execution

1. 01Bend the elbows and lower your body under control.
2. 02Keep the torso close to vertical to bias the triceps over the chest.
3. 03Descend until the upper arms are about parallel to the floor.
4. 04Press back to full elbow lockout without shrugging the shoulders.

Checkpoints

• -Torso stays upright rather than leaning far forward.
• -Elbows track back, not flared wide.
• -Shoulders stay depressed at the top instead of shrugging.
• -Depth is consistent rep to rep.

Common mistakes

• -Using so much assistance that the movement gives no training effect.
• -Cutting depth well short of parallel upper arms.
• -Leaning forward heavily, which shifts work to the chest.
• -Bouncing out of the bottom on the counterweight.