Lever Overhand Triceps Dip 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Leverage Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lever Overhand Triceps Dip is an effective exercise designed to primarily target the triceps, with secondary engagement of the shoulders. Performed using a leverage machine, this compound, bilateral push movement involves lowering and lifting the body by bending and straightening the arms. The overhand grip variation emphasizes the triceps more intensely while also activating the anterior deltoids in the shoulders. This exercise provides a controlled, stable movement pattern, allowing for greater focus on muscle contraction and form, making it ideal for building strength and definition in the triceps. It requires the leverage machine for proper execution, ensuring safety and optimal resistance throughout the range of motion.
How to Perform
Begin by gripping the handles of the leverage machine with your palms facing forward, ensuring a firm grip on the bars.
Slightly lean your torso forward, keeping your chest engaged and your core stable.
Slowly lower your body by bending your elbows, aiming to reach a 90-degree angle at the elbows while keeping them close to your sides to avoid flaring outward.
At the lowest point, pause for a moment to feel the stretch and activation in your triceps and shoulders.
Push through your palms and extend your elbows to raise your body back to the starting position, fully straightening your arms.
Perform the movement in a controlled manner, focusing on maintaining proper form and engaging your triceps to complete the desired number of repetitions.
★ 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
Maintain Steady Pace: Avoid rushing through the exercise. Moving too quickly can reduce the effectiveness and potentially increase the risk of injury. Focus on performing the movement slowly and with control as you lower and raise your body. This ensures the triceps are fully engaged and maximizes the benefits of the exercise.
Achieve Full Range of Motion: To get the most from this movement, ensure you lower your body deep enough so that your elbows reach a 90-degree angle. From there, push yourself back up until your arms are fully extended. This complete range of motion will help activate the muscles more effectively and promote better strength development.
How Not to Perform
Avoid Locking Elbows at the Top: Never fully lock out your elbows when pushing back up to the starting position. Doing so can put unnecessary strain on your joints and reduce the tension on the triceps. Instead, keep a slight bend in the elbows to maintain constant muscle engagement throughout the movement.
Don’t Flare Your Elbows Out: Keep your elbows close to your body as you lower and raise yourself. Allowing your elbows to flare outward can put excessive stress on the shoulders and reduce the effectiveness of the triceps activation. Maintain a narrow form to keep focus on the target muscle.
Don’t Rush the Movement: Speeding through the exercise reduces its effectiveness and increases the risk of injury. Perform each repetition slowly and with control, particularly on the lowering phase (eccentric), to maximize the triceps' engagement and avoid sudden strain on the shoulders.
Don’t Overextend Your Body: While it's important to lower your body deeply, avoid going too far to the point where your shoulders or elbows feel discomfort or excessive pressure. Lowering too deeply can lead to shoulder strain and may not provide any additional benefit to the triceps.
Avoid Arching Your Back: Keep your core tight and your torso stable throughout the movement. Over-arching the back, especially as you lower yourself, can compromise your form and lead to back strain. Engage your core to maintain a neutral spine and prevent excessive lean.
Don’t Use Excessive Weight: Using too much resistance can lead to poor form, especially if your body isn’t properly conditioned. Start with a manageable weight and gradually increase resistance as you become stronger, ensuring that you can perform each repetition with perfect form.
Don’t Let Your Shoulders Shrug: Keep your shoulders away from your ears. Shrugging your shoulders as you perform the exercise can engage the traps more than the triceps, wasting energy and shifting the focus away from the target muscle. Focus on keeping your shoulders in a relaxed and neutral position.
Avoid Shortening the Range of Motion: To effectively target the triceps, make sure you are utilizing the full range of motion. Shortening the range can limit muscle activation and reduce the exercise’s benefits. Lower your body until your elbows are at a 90-degree angle and fully extend your arms on the way up.
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.
