Machine Triceps Dip

Body region

• Arms
• Chest

Muscles

Main

• Triceps

Helps

• Deltoid
• Pectoralis Major
• Anconeus

Holds

• Trapezius
• Latissimus Dorsi
• Rectus Abdominis

Equipment

• Lever Machine

Technique

1. Sit in the machine with the handles beside your hips and fasten the belt or thigh pad if there is one.
2. Grip the handles with palms facing in and the elbows bent behind you.
3. Press the handles down until the arms are straight.
4. Let the handles rise slowly until the elbows reach about 90 degrees.

Cues

• Keep the torso upright to keep the work on the triceps.
• Shoulders stay down, away from the ears.

Common mistakes

• Letting the shoulders roll forward at the top of the range.
• Lifting off the seat to push with the body.
• Bouncing out of the bottom.

Alternatives

• Dip
• Triceps Pushdown