Self Assisted Dips

Description:

The self assisted dip lets you use your legs to take some of the load, typically by keeping your feet on the floor or a bench while dipping between bars or off the edge of a bench. It is an accessible way for beginners to build the strength needed for full dips.

Benefits:

• Reduces load so beginners can train the dip.
• Builds chest and triceps pressing strength.
• Grooves proper dip mechanics.
• Requires only a bench or dip station.
• Easy to progress by using the legs less.

Profile:

Equipment:	Bench or Dip Station
Type:	Bodyweight Assisted
Resistance Type:	Body Weight (Assisted)
Level:	Beginner

Muscles:

Primary Muscles

• Pectoralis Major (Sternal / Lower Chest)
• Triceps Brachii

Secondary Muscles

• Anterior Deltoid

Classification:

Mechanics:	Compound
Force:	Push
Utility:	Basic

Instructions:

1. Set up between dip bars or with your hands on the edge of a bench behind you.
2. Keep your feet on the floor or a bench so your legs can assist.
3. Lower your body under control until you feel a stretch across the chest and triceps.
4. Press back up, using your legs only as much as needed to complete the rep.
5. Keep your shoulders down and back throughout.
6. Repeat for the desired reps, using less leg help as you get stronger.

Common Mistakes:

• Not lowering far enough to work the chest fully.
• Shrugging the shoulders up toward the ears.
• Flaring the elbows out aggressively.
• Swinging or kipping the body for momentum.
• Going so deep that the shoulders feel strained.

Variations:

• Weighted Dip
• Bench Dip
• Chest Dip
• Triceps Dip

Safety Tips:

• Keep the shoulders down and back, away from the ears.
• Lower only as far as your shoulders comfortably allow.
• Build up strict bodyweight dips before adding load.
• Stop if you feel pain in the front of the shoulder.

Additional Information:

Dips train the lower chest and triceps through a long range of motion. A forward torso lean biases the chest, while a more upright torso shifts the work toward the triceps.

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