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No shame in the assist...that's what the machine is for.
At 66 years old, I’ve learned that the goal isn't just to lift heavy—it’s to keep the machine running for the next 30 years. I use the Assisted Dip as a staple in my fitness over 50 routine to build strength without trashed joints. Watch my workout video to see how I track my progress, then check out these curated tips from the pros to help you adjust the form for your own journey.
At 66 years old, I’ve learned that the goal isn't just to lift heavy—it’s to keep the machine running for the next 30 years. I use the Assisted Dip as a staple in my fitness over 50 routine to build strength without trashed joints. Watch my workout video to see how I track my progress, then check out these curated tips from the pros to help you adjust the form for your own journey.
Cross-Training & Expert References
Chest exercises—like these Assisted Dips—are vital for longevity. This 'Push Power' is the engine that helps you get up from a low sofa or push yourself out of a deep car seat. To help you master this essential move, I’ve gathered these additional expert resources to ensure your form is perfect and your joints stay protected.
The Secret is the Counterbalance
The Secret is the Counterbalance
In this excellent tutorial, Ruth from Over Fifty Fitness demonstrates exactly how the machine uses a "counterbalance" system to make you lighter.
Think of the weight stack as your "safety net." By adding more weight to the machine, you are actually removing the load from your shoulders. This mental and physical reassurance allows you to focus on your form and range of motion without the fear of getting "stuck" at the bottom. As you gain confidence and Own the movement, you'll find you rely on that assistance less and less.
Phase: TRACK & ADJUST
Key Takeaway: Use the heaviest weight setting first to get the feel of the machine—there is no shame in the assist; it’s the tool that builds the foundation
The 90-Degree Rule: Shoulder Safety Above All
The 90-Degree Rule: Shoulder Safety Above All
In this deep-dive by Fitness Lab, they explain the mechanics of the "90-Degree Rule." I want you to pay close attention from the 0:47 mark until about 1:00—they do a great job in this section explaining exactly how to set your shoulder position. By keeping the shoulder "packed" and stable, you avoid the common "shrug" that causes impingement.
By staying within a comfortable, controlled range of motion, you allow your chest and triceps to do the heavy lifting while your joints stay protected. It’s better to Track a shorter, pain-free movement than to force a depth that causes a setback.
Phase: TRACK & ADJUST
Key Takeaway: Strength is built through consistency, not strain. Watch the 0:47 mark to see how to set your shoulders before you start your first rep. .
The Band-Assisted Alternative: No Machine Required
The Band-Assisted Alternative: No Machine Required
If your gym doesn't have a dedicated weight-stack assisted dip machine—or if you're training in a simpler setup—you can still get the same longevity benefits.
In this excellent breakdown by Marcus Filly, he demonstrates a "pro" workaround using a simple resistance band. I highly recommend jumping to the 11:58 mark. From there until about 12:50, Marcus shows you exactly how to loop a band across the bars to create your own "sling" or safety net. This allows you to Track your progress by using thinner bands as you get stronger. It’s a perfect way to Adjust the difficulty based on how your shoulders are feeling that day.
Phase: ADJUST & OWN
Key Takeaway: You don't need a fancy machine to build "push power." Watch the 11:58 mark to see Marcus's method for using a simple resistance band to give you the same boost you need to master the dip.
A Different Tool: The Seated Dip Machine
A Different Tool: The Seated Dip Machine
If your gym has a seated dip machine, it can be a fantastic way to isolate the chest and triceps while keeping your body in a fixed, supported position.
In this straightforward guide by Davis Diley, he demonstrates how to set up this specific machine for maximum benefit. I highly recommend watching from the 1:50 mark until about 2:19. Davis makes a point that is absolutely critical for us seniors: Leave your ego at the door. He explains why using a weight that is too heavy actually forces your shoulders into a bad position
Phase: OWN
Key Takeaway: You have nothing to prove to anyone else in the gym—they aren't looking anyway! Own your progress by choosing a weight that allows for perfect form. Watch the 1:50 mark to see why "ego lifting" is the enemy of a healthy shoulder.
Range of Motion with Dr. Mike
Range of Motion with Dr. Mike
One of my favorites --Dr. Mike Israetel rocks!! Here’s a deep-dive video that’s nearly 20 minutes long.If you don’t have time to watch the whole thing, I want you to focus specifically on the 1:40 to 3:00 mark. This is where Dr. Mike breaks down "Mistake #1": a limited range of motion.
You’ll notice in my own video at the top of this page that I really try to achieve that full range of motion on every rep. By following Dr. Mike’s cues to get deep into the stretch (while staying pain-free), you ensure that your "Push Power" is functional throughout the entire movement.
Phase: ADJUST TO OWN
Key Takeaway: Don't cheat yourself with "half-reps." Watch the 1:40 mark to see why Dr. Mike insists on a deep, controlled stretch to maximize your longevity gains.
The Best of Both Worlds: Dips vs. Bench Press
The Best of Both Worlds: Dips vs. Bench Press
Both the Dip and the Bench Press can help us train for longevity; we don’t need an "all or nothing" philosophy.
In this comprehensive video by Jeff Nippard, he breaks down the pros and cons of both movements. I highly recommend skipping to the 8:55 mark. Here Jeff shows why you don't have to choose between weight training and bodyweight-style movements—you can use both to build a more resilient body. This reinforces our core belief here at the Vault: Own your own workout. As a senior, nobody is watching us or judging us, so we need to do exactly what is best for our own health and long-term independence.
Phase: OWN
Key Takeaway: You are the CEO of your own body. Watch the 8:55 mark to see how a hybrid approach gives you the variety and strength you need to stay in the driver's seat of your own life.
Maintaining your independence starts with the strength to push yourself up from a chair, a car seat, or even the floor. Building chest and tricep strength isn't just about the aesthetics of a workout; it’s about installing a functional insurance policy for your upper body. By mastering the assisted dip with the controlled, "joint-first" mechanics we’ve covered here, you are ensuring your joints stay protected while your muscles do the work. You don't need to lift the whole stack—you just need to Own the movement.
Maintaining your independence starts with the strength to push yourself up from a chair, a car seat, or even the floor. Building chest and tricep strength isn't just about the aesthetics of a workout; it’s about installing a functional insurance policy for your upper body. By mastering the assisted dip with the controlled, "joint-first" mechanics we’ve covered here, you are ensuring your joints stay protected while your muscles do the work. You don't need to lift the whole stack—you just need to Own the movement.
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