What equipment do you need for the assisted dip?

You need machine to do the assisted dip.

What is a good assisted dip?

For men, a good assisted dip is about a 125 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 20 lb and elite lifters pass 275 lb. For women, the standards run from about 17.5 lb to 210 lb. The tier table above lists every rank from Bronze to Champion.

Chest · Machine

Assisted Dip

How to do the assisted dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Machine
Difficulty: Beginner
Logged as: Weighted reps
Movement: Horizontal Press
Mechanic: Compound

Find more:Chest exercises Machine exercises

How to do it

Grip the dip bars with arms straight and support your body above the bars. Lower yourself by bending your elbows until your upper arms are parallel to the floor. Press through the bars to return to the starting position.

1Press or dip downward to feel the lower portion of your chest engage
2Press overhead while keeping your ribs down; you should feel your shoulders and triceps working
3Move deliberately and with control rather than relying on speed or momentum

Common mistakes

Don't feel pain or strain in unrelated areas; adjust your load or range if you do
Don't shrug your shoulders or overarch your lower back; keep the movement controlled
Don't use momentum or rush through the reps, quality trumps quantity