Assisted Triceps Dip (Kneeling) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Execution
Isolation
Force Type
Push
Required Equipment
Machine
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Assisted Triceps Dip (Kneeling) is an exercise designed to target the triceps, with secondary activation of the shoulders and lats. Using an assisted dip machine, this exercise helps to isolate the triceps by supporting your body weight while allowing you to focus on proper form. The movement involves lowering the body by bending at the elbows, then pushing back up through the palms to straighten the arms. The machine's assistance ensures controlled movement and reduces strain, making it a suitable option for individuals of varying strength levels. This exercise is effective for building triceps strength and muscle definition, while also engaging stabilizing muscles like the shoulders and lats.
How to Perform
Set Up the Machine: Begin by adjusting the assisted dip machine to suit your body height and comfort. Ensure that the machine is properly aligned for your range of motion. Position your hands on the parallel bars, ensuring that your grip is slightly wider than shoulder-width for optimal support.
Position Yourself: Kneel on the pad provided by the machine, making sure your knees are aligned with your hips. This helps maintain proper posture and control during the movement. Keep your back straight and engage your core to stabilize your body.
Lower Your Body: Slowly bend your elbows to lower your body towards the floor. Aim for a 90-degree bend in your elbows, or go slightly deeper if your flexibility allows. Focus on controlling the descent to avoid any jerky or uncontrolled movements.
Push Back Up: Press through your palms to push your body upward, straightening your arms while maintaining a steady and controlled motion. Avoid relying on momentum to complete the movement; instead, use your triceps to power the lift.
Maintain Proper Form: Throughout the exercise, keep your chest lifted and your shoulders retracted. This helps prevent strain and ensures proper alignment. Also, avoid swinging or using excessive body movement to assist with the lift—focus on controlled, deliberate motions.
Repeat the Movement: Perform the desired number of repetitions, making sure to engage the triceps throughout each rep. The slow, controlled motion will help maximize muscle activation and prevent unnecessary stress on the joints.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Adjust the Machine Properly: Start by setting up the assisted dip machine according to your body size and strength level. Make sure the resistance is challenging yet manageable to ensure that your triceps are being worked effectively throughout the exercise.
Maintain Correct Posture: Throughout the movement, keep your back aligned and your core engaged. This helps to stabilize your body and reduces the risk of unnecessary strain on your lower back while focusing on your triceps.
Focus on Controlled Movements: Avoid rushing through the reps. Concentrate on executing each repetition slowly and with control to maximize the engagement of the target muscles. This approach will help improve your muscle activation and contribute to better strength progress.
How Not to Perform
Avoid Using Excessive Momentum: Do not rely on swinging your body or using momentum to push yourself up. This can lead to improper form and may strain your shoulders and triceps. Instead, focus on slow, controlled movements to properly engage your triceps.
Don’t Let Your Elbows Flare Out: Keep your elbows pointing directly behind you, not outward. Flared elbows can put unnecessary stress on your shoulders and diminish the effectiveness of the exercise on the triceps. Keep them close to your body to ensure proper alignment.
Don’t Overextend Your Arms: Avoid locking out your elbows completely when you push up. Overextending can place excess stress on the elbow joints and reduce muscle activation. Stop just short of locking your elbows to maintain continuous tension on your triceps.
Don’t Round Your Back: Keep your spine neutral throughout the movement. Avoid arching or rounding your back, as this can lead to lower back discomfort or injury. Engage your core muscles to maintain a straight, supported posture.
Don’t Rush the Movement: Performing the exercise too quickly can reduce its effectiveness and increase your risk of injury. Take your time with each rep, focusing on slow, deliberate movements to properly activate your triceps and minimize strain on other muscle groups.
Don’t Let Your Shoulders Shrug: Ensure that your shoulders stay down and away from your ears. Shrugging your shoulders during the movement can lead to tension in the neck and upper back and prevent you from fully engaging your triceps.
Don’t Ignore Proper Alignment of Your Knees and Hips: Avoid misalignment of your knees and hips, which can affect the effectiveness of the exercise and cause unnecessary stress on your lower body. Ensure that your hips are aligned with your knees while kneeling on the pad.
Don’t Use Too Much Assistance: If the machine provides too much support, it can limit your triceps' engagement. Avoid using the highest assistance level if you can handle more weight. Adjust it to a challenging yet manageable level to focus on the triceps without relying too much on the machine.
Don’t Let Your Chest Drop Too Low: While lowering your body, do not let your chest collapse or round forward. This can shift the focus away from your triceps and onto other muscle groups like the chest or shoulders. Keep your chest lifted and your body upright for proper form.
Avoid Holding Your Breath: Breathing is essential for maintaining control and maximizing muscle engagement. Don’t hold your breath during the exercise. Inhale as you lower yourself and exhale as you push back up to keep your core stable and reduce internal pressure.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
