How to perform the Paused Assisted Dip
- 1Set the machine so the knee or foot pad gives you enough help to do smooth reps, grab the handles, and lean your chest slightly forward with your abs tight and shoulders down away from your ears. Cross your ankles if you’re on the knee pad and keep your body in a straight line from head to knees or feet.
- 2Slowly lower your body by bending your elbows until you feel a stretch in your chest and shoulders, pause for 1–2 seconds at the bottom without relaxing, then press yourself back up until your arms are almost straight. Breathe in as you go down, hold that breath gently during the pause, and breathe out as you push back up under control.
Coach tips
- Keep your chest slightly forward and elbows pointing back, not flared out wide, to keep the focus on your chest and triceps and protect your shoulders.
- Don’t bounce off the pad or drop quickly into the bottom; control the descent and really own the pause before pushing back up.
- If your shoulders feel strained, increase the assistance, shorten the depth a little, and focus on keeping your shoulders down and away from your ears.
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One rep, one set. Hypro turns the Paused Assisted Dip into measurable progress, week after week.
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Hypro suggests your next Paused Assisted Dip weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
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Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
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Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Paused Assisted Dip fits right into proven hypertrophy and strength templates.
