Machine Dips

A compound pressing exercise performed on a machine that primarily targets the triceps while engaging the chest and shoulders.

Instructions

1. Sit securely in the dip machine with your back against the backrest and select an appropriate weight.
2. Firmly grasp the handles with both hands at chest level, keeping your elbows tucked close to your sides.
3. Your elbows should be bent at approximately 90 degrees in the starting position.
4. Press downward by extending your arms, contracting your triceps as you exhale.
5. Lower the weight in a controlled manner until your elbows reach approximately 90 degrees again.
6. Maintain a slight bend in your elbows at the bottom to keep tension on the triceps.
7. Slowly return to the starting position and repeat for the prescribed number of repetitions.

Tips

• Keep your elbows tucked close to your body throughout the entire movement to maximize triceps activation.
• Avoid leaning forward excessively; maintain an upright posture against the backrest.
• Focus on triceps contraction rather than using momentum to drive the movement.
• Maintain a controlled tempo, especially during the lowering phase.
• Avoid hyperextending your elbows at the bottom of the movement.
• Start with lighter weight to perfect your form before increasing resistance.