Assisted Standing Triceps Dip
- Target muscle
- Pectoralis Major Sternal Head
- Synergist muscles
- Pectoralis Major Clavicular Head, Serratus Anterior
- Equipment
- Leverage machine
- Body part
- Upper Arms
- Type
- Strength
The assisted standing triceps dip is a machine-based pushing exercise performed on a leverage (assisted dip) machine. Although it is commonly thought of as a triceps movement, it primarily targets the chest (pectoralis major, sternal head / lower-chest fibers), with the upper chest (clavicular head) and serratus anterior assisting. The assistance pad supports part of your bodyweight, making the dip pattern accessible while you build pressing strength.
How to do the Assisted Standing Triceps Dip
- 1Set the assistance load on the leverage machine — a heavier counterweight makes the dip easier, so start light enough to control every rep.
- 2Place your knees or feet on the assistance pad and grip the dip handles with your palms facing in.
- 3Step or press up so your arms are fully extended, shoulders down, and your chest is tall over the handles.
- 4Lean your torso slightly forward to bias the chest, keeping your core braced and shoulder blades pulled down.
- 5Bend your elbows to lower your body under control until your upper arms are roughly parallel to the floor.
- 6Keep your elbows tracking back at a moderate angle rather than flaring straight out as you descend.
- 7Press through your palms and chest to drive back up until your arms are fully extended again.
- 8Complete your reps, then step off the pad and rack the handles or release the machine safely.
Form tips
- Lean your chest forward through the movement to keep tension on the pectoralis major rather than shifting it to the front of the shoulders.
- Keep your shoulder blades pulled down and back to protect the shoulder joint and create a stable pressing base.
- Lower under control to about parallel; going far deeper can overstress the shoulders without adding chest work.
- Adjust the assistance weight so the last couple of reps are challenging but your form stays clean.
Common mistakes
- Staying bolt upright instead of leaning forward, which pulls work off the chest and loads the shoulders and triceps more.
- Dropping too fast and bouncing out of the bottom, which removes muscular tension and stresses the shoulder joint.
- Shrugging the shoulders up toward the ears, which destabilizes the shoulder and reduces chest engagement.
- Using too little assistance and cutting the range of motion short, so the chest never fully stretches or contracts.
Frequently asked questions
What muscles does the assisted standing triceps dip work?
It primarily works the chest (pectoralis major, sternal head), with the upper chest (clavicular head) and serratus anterior acting as synergists. Despite the name, the chest is the prime mover in this variation.
How does the assistance on the machine work?
The leverage machine adds a counterweight that supports part of your bodyweight through the assistance pad. More weight makes the dip easier, so reduce the assistance over time as you get stronger.
Is the assisted standing triceps dip good for beginners?
Yes. The assistance pad lets you learn the dip pattern and build pressing strength without supporting your full bodyweight, making it a good stepping stone toward unassisted dips.
How should I lean to target my chest?
Lean your torso slightly forward and let your elbows travel back at a moderate angle. Staying upright shifts more of the load toward the triceps and shoulders instead of the chest.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–12 reps with an assistance weight that makes the final reps challenging is a solid default for building chest strength and size.
