Assisted Shoulder Dips (6 Steps)

The assisted shoulder dip is a solid beginner's exercise if you're trying to strengthen your chest, shoulders and triceps before progressing to unassisted shoulder dips. The assisted shoulder dip machine allows you to adjust the weight. However, unlike most resistance machines, the exercise becomes easier as you add more weight, because the machine's weight assists you by holding your body up. Decrease the weight as you get stronger, until you can eventually complete shoulder dips without the machine's assistance.

Things You'll Need

Assisted dip machine

Starting Position

Step onto the foot supports and grasp the handles.
Straighten your arms so you're supporting your body weight.
Pull your knees up onto the pad and keep your hips forward to form a straight line from your knees to your shoulders.

Downward and Upward Movement

Flex your elbows and extend your shoulders to lower yourself.
Lower your body until your upper arms are parallel to the floor, but do not lower past this position.
Press your body back up to the starting position by extending your elbows and flexing your shoulders.

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