It mainly works your triceps muscles, the muscles on the back of your upper arm.

This exercise is perfect for beginners or anyone who wants a workout without too much strain.

Using assistance, like a chair or resistance band, helps you focus on doing the exercise correctly.

As you get stronger, you can use less assistance, making the exercise harder.

It's a good exercise to add to your strength training or upper body workouts.

Assisted triceps dips help you build strength gradually, reducing the risk of injury.

With proper form and gradual progression, you can see improvements in your arm strength and tone.

Boost overall upper body strength: Stronger triceps help you do other exercises better, like push-ups and bench presses. It's like building a strong foundation.

Perfect for beginners: This exercise lets you do dips even if you're not strong enough to do regular dips. It helps you build up to harder versions.

Improve balance and coordination: Assisted triceps dips need you to keep your body steady. This helps improve your overall balance and control.

Great for a well-rounded workout: Adding assisted triceps dips to your workouts helps you build a stronger and more balanced upper body. It's a valuable exercise for everyone.

Sit on the edge of the bench, placing your hands shoulder-width apart on the edge. Your fingers should be pointing forward.

Slide your bottom off the bench a little, so you're hanging slightly off the edge. Keep your feet flat on the floor or bend your knees for easier support. This is your starting position.

Slowly lower your body towards the ground by bending your elbows. Keep your elbows tucked in close to your sides. Don't let your elbows flare out to the sides.

Lower yourself until your elbows are bent to about a 90-degree angle. Imagine making a right angle with your forearms and upper arms.

Keep your back straight and your shoulders relaxed throughout the movement. Don't hunch your shoulders or arch your back.

Push up through your palms to straighten your arms and return to the starting position. Use your triceps (the back of your upper arms) to lift yourself back up.

Repeat the lowering and raising movement for as many times as you planned. Focus on doing the exercise smoothly and carefully.

Remember to control your movements. Go slowly and steadily, both when going down and when coming back up. This helps you work your muscles properly and avoids injury.

If you're new to this exercise, start with fewer repetitions. As you get stronger, you can gradually increase the number of times you do it.

Here are some other exercises that work similar muscles, each with its own advantages:

Assisted Chest Dip: This exercise focuses on your chest and shoulders, but your triceps still work. It's good for a full upper body workout and building bigger chest muscles.

Body Up: This one is great for triceps and shoulders, but also uses your core muscles. This improves your overall upper body strength and balance.

Cable Alternate Triceps Extension: This exercise works your triceps one at a time. This helps build even muscle strength and is easier on your elbows.

Barbell Lying Triceps Extension (Skull Crusher): This classic exercise uses a barbell for extra weight, making your triceps stronger and bigger. It's a good choice for building more muscle mass in your upper arms.

Trying different exercises helps you build stronger muscles in different ways. Experiment to find what works best for you!

Cable Alternate Triceps Extension: This uses a cable machine. The cable keeps your triceps working the whole time you're doing the exercise. Because you do one arm at a time, it helps make sure both arms get equally strong.

Body Ups: This exercise uses only your body weight. It works your triceps and shoulders at the same time. It's good for improving your balance and overall upper body strength.

Barbell Lying Triceps Extension (Skull Crushers): This is a well-known exercise that really targets your triceps. You can do it with a barbell or dumbbells. It lets you move your arms through a bigger range of motion, which can help you build more muscle.

These exercises all work your triceps in different ways. Try them out and see which ones you like best and fit into your workout plan!

Keep your back straight: Leaning too far forward puts extra stress on your shoulders and makes it harder to work your triceps properly. Imagine a straight line from your head to your hips – that's the goal.

Elbows tucked in: Letting your elbows stick out to the sides can hurt your shoulders and elbows. Keep them close to your body throughout the exercise. Think about your elbows pointing directly behind you.

Adjust the assistance: If you're using a machine, make sure the assistance level is right for you. It should be challenging but not impossible. Start with more assistance and gradually decrease it as you get stronger.

Proper form is key: By avoiding these common mistakes, you'll make the assisted triceps dip safer and more effective for building stronger triceps.

It's easy to learn, making it perfect for beginners. The support helps you get used to the movement and build confidence before trying harder versions.

Proper form is key for safety and effectiveness. Focus on keeping your back straight, elbows close to your body, and going down slowly and controlled. This prevents injury and maximizes your workout.

Common mistakes, like leaning too far forward or locking your elbows, can reduce the effectiveness of the exercise and increase your risk of injury. Pay attention to your body and adjust as needed.

You can make the exercise easier or harder by adjusting how much support you use. This lets you challenge yourself at your own pace, whether you're just starting out or are a more experienced exerciser.

Adding assisted triceps dips to your regular workouts can help you reach your fitness goals, whether that's building muscle or increasing your overall strength and endurance.