How to do a assisted chest dip

Setup: Option 1: Assisted Dip Machine

1. Machine Setup: Set the weight on the machine to an appropriate level.
2. Hand Placement: Grip the handles with palms facing inward and thumbs wrapped around.
3. Knee (or foot) Placement: Place your knees or feet on the designated platform.
4. Starting Position: Push up so your arms are straight and your body is elevated.

Option 2: Resistance Band

1. Band Setup: Securely loop a resistance band around both dip bars.
2. Hand Placement: Grip the bars with palms facing inward and thumbs wrapped around.
3. Foot Placement: Place your knees or feet in the middle of the band.
4. Starting Position: Push up so your arms are straight and your body is elevated.

The Lift:

1. Initiate the dip: Lean forward slightly and slowly bend your elbows, lowering your body down until your upper arms are parallel to the floor.
2. Engage chest and triceps: As you lower, focus on engaging your chest muscles, then push yourself back up using your triceps.
3. Power through: Extend your elbows fully, returning to the starting position.
4. Repeat: Perform the desired number of repetitions.

Tips:

• Forward lean: Leaning forward a bit puts more emphasis on your chest.
• Elbows out: Let your elbows flare out slightly, as this is more natural for the chest muscles.
• Control the tempo: Slow, controlled movements maximize muscle engagement and reduce strain on your shoulders.