Lever Seated Dip 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Leverage Machine
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lever Seated Dip is a strength training exercise primarily targeting the triceps, with secondary involvement of the shoulders. Performed using a leverage machine, this exercise isolates the triceps through a pushing motion, as the user pushes themselves upward against the resistance of the machine. The seated position provides stability, allowing for focused muscle activation. By adjusting the machine’s resistance, individuals can tailor the intensity to their fitness level. This exercise is effective for building triceps strength and endurance while also engaging the shoulders, making it a valuable addition to a comprehensive upper-body workout routine.
How to Perform
Position Yourself: Begin by sitting on the leverage machine with your hands grasping the handles. Ensure that your feet are placed firmly on the platform or floor to provide stability.
Engage Your Core: Grip the handles securely and press your hands down to lift your body off the seat, sliding your hips forward so that they are positioned in front of the bench. Keep your torso upright and your core engaged for stability.
Lower Your Body: Slowly bend your elbows to lower your body downward, ensuring that your upper arms are parallel to the ground or slightly below. Maintain your back close to the bench, avoiding any unnecessary movement.
Push Back Up: With controlled force, straighten your arms to push your body back up to the starting position, fully extending your elbows. Focus on using your triceps to initiate the movement, while also engaging your shoulders for support.
Repeat the Movement: Perform the exercise for the desired number of repetitions, ensuring to maintain proper form throughout. Avoid jerky or fast movements, and concentrate on controlled execution to fully engage the target muscles.
Focus on Breathing: Remember to breathe deeply and consistently. Inhale as you lower your body and exhale as you push back up.
★ 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
Prevent Elbow Locking: A common error during the Lever Seated Dip is fully locking your elbows when you reach the top of the movement. Doing so can place unnecessary stress on your elbow joints and may cause injury. To avoid this, maintain a slight bend in your elbows at the top position, keeping them soft and controlled.
Activate Your Core: Throughout the exercise, keep your core engaged to provide added stability and support for your lower back. This engagement helps maintain proper posture and minimizes the risk of strain in your back during the movement.
Control Your Movements: Refrain from using momentum or rushing through the exercise. Focus on performing each repetition with a slow, deliberate motion. As you lower and raise your body, concentrate on contracting your triceps and shoulders, and ensure smooth, controlled movements. This approach will optimize muscle engagement and make the exercise more effective.
How Not to Perform
Avoid Locking Your Elbows at the Top: Locking your elbows at the peak of the movement can place unnecessary stress on your joints and increase the risk of injury. Keep a slight bend in your elbows at the top to maintain tension on the triceps and avoid straining your elbow joints.
Don't Use Momentum: Swinging your body or using momentum to lift yourself can decrease the focus on the target muscles and increase the risk of injury. Instead, perform each repetition in a slow, controlled manner, focusing on muscle contraction throughout the entire movement.
Don’t Overextend Your Shoulders: While the shoulders are secondary muscles involved, overextending or pushing your shoulders too far forward can lead to strain or discomfort. Keep your shoulder blades slightly retracted and maintain proper alignment to protect your shoulders from injury.
Avoid Shrugging Your Shoulders: Don’t allow your shoulders to rise toward your ears while performing the dip. This could indicate unnecessary tension in the upper traps and detracts from the focus on the triceps. Keep your shoulders down and relaxed throughout the movement.
Don’t Arch Your Lower Back: Allowing your lower back to excessively arch during the exercise can lead to strain or injury. Engage your core muscles to maintain a neutral spine, and avoid leaning too far forward during the movement.
Prevent Overloading the Resistance: Using too much resistance can compromise your form and lead to improper execution. Start with a manageable weight that allows you to focus on proper form and gradually increase the load as your strength improves.
Don’t Rush Through the Repetitions: Speeding through the exercise may cause you to lose focus on the muscle engagement. Instead, execute each rep with deliberate control, ensuring that your triceps are doing the majority of the work, and that you're maintaining proper form throughout.
Keep Your Feet in Proper Position: Your feet should be positioned securely on the platform or floor to ensure stability during the exercise. Avoid lifting or swinging your legs around, as this can throw off your balance and take away from the effectiveness of the movement.
Avoid Neck Strain: Keep your neck in a neutral position, aligned with your spine, throughout the exercise. Don’t crane your neck forward or upward, as it can cause unnecessary tension in the neck muscles and distract from the movement of the triceps.
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.
