Machine Triceps Dip

A pressing exercise performed on a machine that targets the triceps through downward arm extension, building arm strength and muscle development.

Instructions

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

Tips

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