Triceps Dip (Assisted)
Complete guide to Triceps Dip (Assisted). Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Triceps Dip (Assisted)
Set the assisted dip machine to the appropriate counterweight.
Kneel or stand on the platform and grab the dip bars.
Keep your torso upright and elbows tucked close to your sides.
Engage your abs and take a breath.
Lower yourself by bending your elbows until your upper arms are roughly parallel with the floor.
Push through your palms to press yourself back up, squeezing your triceps at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |