Upper-body strength training is an essential component of a workout program. Exercises like dips and pull-ups are great for building upper-body strength, but they can be tough for beginners who lack the strength to pull their entire body weight. That's where an assisted dip machine comes in. The assisted dip machine provides a support system that enables the user to perform controlled movements while building and strengthening the upper body.
Have you just started strength training or can you not figure out why your workouts are not giving you results? Figure out how the machine works, which muscles it targets and how to use it correctly!
This step-by-step guide covers everything you should understand about the assisted dip machine-- just how to utilize it, what the advantages are and just how to do the exercises appropriately.
What Is an Assisted Dip Machine?
An assisted dip machine is a type of strength training machine used for dips; it generally consists of parallel handles, a knee pad/foot platform, and a weight stack.
Unlike the traditional dip where you use your entire body weight to lift, this machine offers added counterweight support. The weight of the counterbalance you select decreases the body weight you have to lift.
Advantages of Utilizing an Assisted Dip Machine in the Gym
Some of the benefits of an assisted dip machine gym setup include:
1. Beginner-Friendly Training
A ton of upper body strength is required for the dip. Assisted machines are the best way to ease this one into your workout as they decrease the resistance, allowing newbies to gain confidence.
2. Strengthens Your Upper Body
You train primarily the tricep, shoulder, and chest. If you train on this machine regularly, you will be able to push significantly better and have a pronounced upper body as a result.
3. Adjustable Resistance
The assistance level can be increased or decreased according to your strength. The higher the strength, the less assistance you will use.
4. Controlled Movement
The preset allows you to easily repeat movements.
5. Supports Progressive Training
Beginners can learn to do assisted bodyweight dips at first by progressively reducing the assistance.
Assisted Dip Machine Muscles Worked
Knowing the assisted dip machine muscles worked will tell you a lot about why this lift makes sense for building upper body muscles.
It works the most on the following muscles:
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Triceps brachii: The large muscle situated at the back of your upper arm that extends your elbows as you extend in the upward phase of a press.
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Chest: You use your pectoralis major muscle when pushing, especially if you include a little forward tilt of your upper body.
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Shoulders: Anterior deltoids - they help move the shoulder joint, and keep the upper arm stabilized.
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Core: Your abs will be activated to keep everything tight and focused during the workout.
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Upper Back: A few muscles near the shoulder blades are doing work to hold your shoulders in place during the movement.
Assisted Dip Machine Correct Form
Learning assisted dip machine proper form is crucial to maximize your workout and avoid putting needless strain on your shoulders and elbows.
Follow these steps when using the machine:
Step 1: Change the Weight
Choose the right amount of assistance from the stack. Beginners are best to begin with more assistance to assist the movement.
Step 2: Position Yourself
Step onto the machine. Place your knees on the padded platform, or if your machine is a little different, use the foot support.
Step 3 - Grab the Handles
Grasp the parallel handles tightly, palms facing inward. Maintain neutral position in your wrists.
Step 4: Practice Correct Posture
Maintain an upright chest, present shoulders, and active core. Do not shrug up through your shoulders or hyper-extend your lower back.
Step 5: Drop your body
Slowly bend your elbows and lower yourself in a controlled way. Only descend as far as your shoulders can easily go.
Step 6: Push Yourself Up
Push through the handles and straighten your elbows to lift yourself back up.
Step 7: Repeat
Repeat the number of repetitions you are aiming for, keeping your movements steady and breathing normally.
For starters: 2-3 x 8-12 reps of assisted dips.
Best Assisted Dip Machine Exercises for Beginners
An assisted dip machine workout routine is one way to build pushing strength and also upper body conditioning.
Here are some helpful training suggestions:
1. Standard Assisted Dips
This exercise is the most commonly performed on the machine. It works the triceps, chest, and shoulders and is an ideal beginner's exercise for gaining a feel for dips.
2. Controlled Negative Dips
Lower your body in a controlled manner. This is a variation that also emphasizes the lowering portion of the movement and can be used for developing strength.
3. Assisted Pull-Ups
If you can perform pull-up exercises on your machine, use it to practice pulling with your back and biceps with some assistance.
Additional Equipment to Enhance Your Gym Workouts
A fully equipped gym will include a variety of machines and free weights to cover all aspects of strength training.
For instance, the Hammer Strength Plate-loaded Iso-lateral Incline Press can be used in place of assisted dips for more chest, shoulder, and triceps work.
Build your lower body with the Atlantis Strength Leg Press. This machine provides a specialized way to train quadriceps, glutes, and hamstrings.
An example of using a Rubber Hex Dumbbell Set is presses to the shoulder, Lateral Raises, or dumbbell chest presses. Mixing different equipment allows for an optimal training environment that hits all of the upper and lower body.
Final Thoughts
If you are new to the gym and looking for a machine to help you develop upper body strength, assisted dip machine is a great choice due to the variable resistance, range of motion and ease of use. However, it's also vital to have the right gym equipment for an ideal working environment. That's why True Iron Fitness recommend selecting high-quality strength-training machines that will ensure your gym members have everything they need to reach their potential.
