Dip Machine
Compound exercise targeting the triceps on a machine. Keep the elbows pinned near the body, fully extend the arms as you exhale, then return under control.
Muscles worked
- Triceps (primary)
- Lower chest
Equipment
Machine
How to do it
- Sit securely in a dip machine, select the weight and firmly grasp the handles.
- Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
- As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
- Now slowly let your arms come back up to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Sets and reps to start with
3 sets of 12 reps, 75 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
- Triceps Pushdown
- Skull Crusher
- Overhead Triceps Extension
- Bench Dips
- Close-Grip Bench Press
- Triceps Kickback
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