Dip - Smith Machine Close Grip
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Triceps Shoulders Strength Smith Machine Flat Bench Push Compound Gym
Purpose: This exercise strengthens the triceps muscle.
Benefits: Strengthening the triceps balances the biceps muscle.
For this exercise you will need 1 bench and a Smith Machine. The bench is placed at the back of the Smith Machine and the bar is set at its lowest level. Position yourself so that your hands are behind your body about 2-5 inches apart on the bar and your heels are supported by the bench. Your elbows should be straight. This is your starting position. Slowly bend your elbows to lower your butt. Do not go further than 90 degree angle with your elbows. Your elbows should extend straight behind you. Inhale during this movement. Straighten your elbows, using your triceps to bring your body upwards again to the starting position. Exhale during this movement. Position yourself so that your hands are behind your body about 2-5 inches apart on the bar and your heels are supported by the bench. Your elbows should be straight. Repeat for the recommended number of repetitions.
The triceps is a straight muscle with three heads, long head (which extends and adducts the shoulder joint), lateral head (outer triceps) and medial head (inner head along with the long head).
Step 1
Position your hands on the Smith Machine bar behind you and your feet on the bench in front of you.
For this exercise you will need 1 bench and a Smith Machine. The bench is placed at the back of the Smith Machine and the bar is set at its lowest level. Position yourself so that your hands are behind your body about 2-5 inches apart on the bar and your heels are supported by the bench. Your elbows should be straight. This is your starting position.
Step 2
Lower yourself by bending your elbows.
Slowly bend your elbows to lower your butt. Do not go further than 90 degree angle with your elbows. Your elbows should extend straight behind you. Inhale during this movement.
Step 3
Raise yourself by straightening your elbows to the starting position.
Straighten your elbows, using your triceps to bring your body upwards again to the starting position. Exhale during this movement. Position yourself so that your hands are behind your body about 2-5 inches apart on the bar and your heels are supported by the bench. Your elbows should be straight.