Dip Machine

Triceps · Machine

How to do it

Sit securely in the machine, select the weight and grip the handles firmly. **Elbows tight to your sides**, press down extending the arm to almost locked, squeeze the triceps for a second and return under control until the elbow passes 90 degrees. The machine pins your torso, so the triceps work without the chest or shoulder helping. It is the way to load dips without carrying your own weight. The classic mistake is flaring the elbows, which shares the work with the chest.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Chest, Shoulders

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