Lever Triceps Dip
Overview
How to do it
- 1
Setup: Set the seat height so your arms line up comfortably with the handles. Sit on the machine and place your feet flat on the floor or on the designated footrest. Hold the handles securely based on the machine’s design.
- 2
Starting Position: Lean your chest slightly forward while keeping your back straight. Tighten your core and set your elbows at about a 90-degree angle.
- 3
Execution: Push the handles down by straightening your elbows and lifting your body against the resistance. At the bottom, fully extend your arms to fully recruit the triceps. Return to the start slowly and under control so the muscles stay under tension.
- 4
Repetitions and Breathing: Do 10-15 repetitions per set, based on your fitness level. Breathe in as you lower yourself and breathe out as you press down.
Form tips & common mistakes
Keep your elbows tucked close to your sides to better activate the triceps.
Do not rely on momentum to drive the weight downward.
Keep a neutral spine and avoid leaning too far forward.
Move with control through the full range of motion.
Choose a load that lets you finish every rep with clean form.
Benefits
Targets the triceps effectively to build stronger upper-body pushing power.
The machine setup helps focus the work on the triceps with minimal help from other muscle groups.
Compared with bodyweight dips, the machine keeps the motion controlled and can reduce stress on the shoulders and elbows.
Works for all fitness levels, so beginners can begin with lighter weights and progress over time.
Can support performance in pressing lifts such as bench presses and overhead presses.
Muscles worked
Triceps
Deltoid، Anterior، Pectoralis Major، Rhomboids، Levator Scapulae، Latissimus Dorsi
