Assisted Dip Variations


Band Assisted Dips:

This dip variation includes bands. Bands can have different resistance levels depending on your strength and ability. You will loop each end of a resistance bad around each dip bar handle. In the starting dip position, with your arms extended, you’ll put your knees against the band. You will lower your body against the resistance band until your elbows are at 90 degrees. Return to your elbows being straight.

Jumping Dips with Negatives:

Grasp the dip bars with your feet flat on the floor, or dip station platform. You will jump your feet back to bend your knees. You will then slowly lower yourself down, your knees should almost touch the ground.

Bench Dips:

Perpendicular to the bench, you will place your palms on the edge of the bench with your elbows extended. Your arms should support your body. Plant your heels on the floor, with a slight bend in your knees. Slowly lower your body until your elbows are at 90 degrees. You can then return your arms back into a straight and extended position. To increase the difficulty, you can add weighted plates right onto your quads for added resistance. 

Assisted Dip Machine:

Set the weight stack to the level you desire, and know, the more weight you add, the more assistance is provided. You will grab the handles and extend your arms and kneel on the platform that moves. You will then lower your body by bending your arms until your elbows are at 90 degrees. You will then return your arms back to the starting position.