Assisted Triceps Dip (Kneeling)
How to do it
Starting position
- Place your knees on the center of the pad.
- Grip the handles firmly and look straight ahead.
- Squeeze your glutes and keep your torso upright.
Movement
- Keep your elbows from flaring out.
- Slowly lower yourself until your elbows reach a 90-degree angle.
- Push the handles with your palms to return to the starting position.
Breathing
Inhale as you go down, and exhale as you push up.
Trainer tips
- Keep your upper body upright and press with your triceps
- Keep your elbows tight to the sides of your torso and bend them
Cautions
- Excessive tension in your shoulders can strain the joints, so be careful.
- Bending the upper body forward to push with the chest
- Bouncing off the pad on the way down
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Secondary muscles | Front delts · Chest |
| Equipment |  Assisted pull-up machine |
| Movement pattern | Vertical push |
| Rep range | 8–15 reps |
2 similar exercises
Representative exercise: Assisted Triceps Dip (Kneeling)
Related exercises
Weighted Three Bench DipHarderDumbbell Bench DipHarderBand Assisted DipSimilar exerciseBench DipsSimilar exerciseDiamond Push-UpSimilar exerciseWeighted Triceps DipSame muscle · different equipmentReverse DipSame muscle · different equipmentRing DipSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.