Dip · Gym
Dip (assisted if needed)
The Dip (assisted if needed) is a pressing exercise for the chest, triceps and shoulders, done in the gym.
The animated figure highlights the muscles worked.
How to do it
- Lean slightly forward for more chest
- Lower until upper arms are parallel to the floor
- Don't shrug; shoulders down
Coach’s tip
Use the Assisted Chin/Dip machine until you can do 8 clean reps.
Sets and reps
How the 8 BindTrue programs that use it dose the Dip (assisted if needed):
- Sets
- 3
- Reps
- 6–12
- Rest
- 60 s to 2 min
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Cover Model Shoulders & arms: 3 × 8–12 · 5 days a week
- Sleeveless Season Full C: 3 × 8–12 · 3 days a week
- Chest Like Armor Upper B: 3 × 8–12 · 4 days a week
- Sleeve Stretcher Upper A: 3 × 6–10 · 4 days a week
- V-Taper Builder Thickness: 3 × 6–12 · 4 days a week
- Five-Day Mass Builder Push: 3 × 8–12 · 5 days a week
- Golden-Era Split Shoulders & arms: 3 × 6–10 · 6 days a week
- Push Pull Legs Push B: 3 × 8–12 · 6 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.