Machine 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
Dip Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Machine Triceps Dip is an effective exercise designed to primarily target the triceps, with secondary activation of the shoulders. Performed on a dip machine, it requires the user to sit with their back against the pad, grasp the levers, and push them downward while keeping the torso upright and elbows close to the body. The motion involves extending the arms fully while exhaling, then returning the levers to the starting position while inhaling. This exercise helps build strength and definition in the triceps while also engaging the shoulder muscles for stabilization, making it an excellent option for targeting the upper body with a focus on pushing movements.
How to Perform
Setup:
Sit on the dip machine with your back against the padded seat. Ensure that the machine’s levers are positioned close to your body. Adjust the seat height if needed so that when you grab the levers, your arms are bent at a 90-degree angle or slightly less.
Grasp the Levers:
Firmly grasp the levers with both hands. Your palms should be facing downward and your grip should be secure. Ensure that your elbows are bent and close to your body.
Engage Your Core:
Tighten your core muscles to maintain stability throughout the movement. Keep your torso upright, avoiding any excessive lean forward or backward.
Initial Position:
Begin with your elbows bent and the levers in the starting position. Your arms should form a 90-degree angle or slightly less.
Push the Levers Down:
Exhale as you push the levers downward, extending your arms fully. Focus on keeping your elbows close to your body throughout the movement. This engages your triceps to push the weight.
Pause at the Bottom:
At the bottom of the movement, hold the position for a brief second, ensuring that your elbows are fully extended but not locked.
Return to the Starting Position:
Inhale as you slowly return the levers to the starting position by bending your elbows. Control the movement on the way back to maintain tension in the triceps and shoulders.
Repeat the Movement:
Perform the prescribed number of repetitions, maintaining proper form and control throughout each rep.
★ 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
Keep your torso upright throughout the movement to avoid unnecessary stress on your lower back.
Engage your core to maintain stability and proper posture during the exercise.
Avoid flaring your elbows out; keep them close to your body to maximize triceps activation.
Control the weight on both the downward and upward phases of the movement to prevent momentum from taking over.
Do not lock your elbows at the bottom of the movement to maintain tension in your triceps.
Keep your grip firm but relaxed to prevent strain in your forearms and wrists.
Adjust the seat height so that your elbows form a 90-degree angle when you start the exercise.
Exhale as you push the levers down and inhale as you return to the starting position.
Start with a lighter weight to focus on form before progressing to heavier loads.
If you feel discomfort in your shoulders, check your form and consider reducing the range of motion or weight.
How Not to Perform
Do Not Lean Forward or Arch Your Back:
Avoid leaning forward or excessively arching your back. This can shift the focus away from the triceps and place unnecessary stress on your lower back. Keep your torso upright and stable.
Do Not Flare Your Elbows Out:
Don’t allow your elbows to move too far out to the sides. This reduces triceps activation and places strain on your shoulders. Keep your elbows close to your body throughout the movement.
Do Not Lock Your Elbows:
Avoid locking your elbows at the bottom of the movement. Locking them can put stress on your elbow joints and reduce muscle engagement. Stop just short of full extension.
Do Not Use Excessive Weight:
Don’t use too much weight that forces you to rely on momentum rather than controlled movement. Using heavy weights may cause you to cheat the movement, decreasing its effectiveness and risking injury.
Do Not Rush Through the Movement:
Avoid performing the exercise too quickly. Moving too fast prevents proper muscle engagement and reduces the time under tension for your triceps. Focus on a slow and controlled movement.
Do Not Overextend Your Shoulders:
Don’t push the levers down too far, which can overstretch the shoulder joint. Only extend the arms to a point where you feel comfortable, without discomfort in the shoulders.
Do Not Neglect Core Engagement:
Failing to engage your core can lead to instability and improper form. Ensure your core is tight throughout the exercise to maintain control and prevent excessive torso movement.
Do Not Use Momentum:
Do not rely on swinging or jerking your body to complete the movement. This reduces the effectiveness of the exercise and increases the risk of injury. Focus on smooth, controlled reps.
Do Not Skip the Warm-Up:
Failing to properly warm up before starting can lead to muscle strain and poor performance. Always take time to warm up your muscles before attempting heavier sets.
Do Not Disregard Form for Heavier Weights:
Avoid sacrificing proper form for the sake of lifting heavier weights. Prioritize good form to ensure that you are effectively targeting your triceps and minimizing injury risk.
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.
