Assisted Dips

Place your knees on the pad, grip the handles, and lean slightly forward. Pull your shoulders down and lift your chest.

Bend your elbows and lower slowly. Don't collapse onto the pad; feel your lower chest lengthen.

Press the handles down and rise again. Keep thinking of driving up through your lower chest, even with assistance.

Push your body up with your lower chest. If your triceps dominate, lean a little farther forward and retry.

Don't bounce off the pad or sit upright; that increases assistance and reduces chest work. Own the slow lowering phase.

Inhale down and exhale up. Exhaling through the press helps load the lower chest.

As your position stabilizes, reduce the assistance gradually. Choose the setting that preserves your path and tempo.