tricep-dips on machine
Adjust the machine to a comfortable height and select your desired weight. Grip the handles with a neutral or pronated grip, keeping your elbows close to your body.
- Equipment
- Gym Machine
- Difficulty
- Advanced
- Focus Area
- Arms
- Injury risk
- Low
Primary muscles
- Triceps brachii
- Pectoralis major
- Anterior deltoid
Secondary muscles
- Rhomboids
- Serratus anterior
- Levator scapulae
Target muscles
- arms
- chest
- shoulder
How to perform
- 1
Adjust the machine to a comfortable height and select your desired weight.
- 2
Grip the handles with a neutral or pronated grip, keeping your elbows close to your body.
- 3
Lean slightly forward, engage your core, and ensure your shoulders are depressed and retracted.
- 4
Push down on the handles, extending your elbows to lower your body (or push the platform down), feeling the contraction in your triceps and chest.
- 5
Control the movement as you return to the starting position, allowing a slight stretch in the chest and shoulders.
- 6
Maintain a stable torso throughout the exercise, avoiding shrugging or excessive leaning.
Safety & form
Train smart. Read these notes before adding heavy load.
