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Triceps · Beginner

Partner Assisted Dip

Bodyweight pressing drill for chest and triceps with shoulder control.

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Partner Assisted Dip demonstration

Exercise overview

Training details

TricepsChestShouldersCore

Equipment

Parallel Bars

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Support yourself at the top of parallel bars with straight elbows and have your partner positioned to assist safely at the legs or hips.
  2. 02Lower under control by bending the elbows and allowing a slight forward torso lean.
  3. 03Descend only to a depth where the shoulders remain stable and comfortable.
  4. 04Press upward while your partner supplies only enough assistance to maintain smooth form.
  5. 05Return to full support, pause briefly, and repeat with consistent partner assistance.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationMachine-Assisted DipHarder progressionParallel Bar DipsRelated variationChest Dip (on dip-pull-up cage)Related variationSeated Dip MachineRelated variationRing DipRelated variationStraight-Leg Bench Dip

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteClose-Grip Bench PressComparable substituteDiamond Push-UpComparable substituteCable Triceps PushdownComparable substituteHand Stand Push UpComparable substituteBench Press

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