Movement overview

Machine Triceps Dips focus on isolating the triceps muscles using a specialized machine. This exercise allows for controlled movement and consistent resistance, making it ideal for building triceps strength and size. The machine provides support and stability, reducing the risk of injury and allowing for precise targeting of the triceps.

Step-by-step cues

1. Adjust the seat height so that your upper arms are parallel to the floor when gripping the handles.
2. Sit down and firmly grasp the handles with a neutral grip, keeping your elbows close to your body.
3. Ensure your back is straight and pressed against the backrest throughout the exercise.
4. Press down on the handles by extending your elbows until your arms are fully straightened.
5. Pause briefly at the bottom of the movement, squeezing your triceps.
6. Slowly return to the starting position by bending your elbows, maintaining control of the weight.
7. Repeat for the desired number of repetitions.

Technical tips

• Focus on keeping your elbows tucked in to maximize triceps engagement.
• Avoid locking out your elbows completely at the bottom to maintain tension on the triceps.
• Control the movement both on the way down and up to prevent using momentum.
• Start with a lighter weight to perfect your form before increasing resistance.
• Keep a steady breathing pattern; exhale as you press down and inhale as you return to starting position.
• Ensure that your shoulders remain relaxed and do not hunch up during the exercise.