Dip - Machine
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Shoulders Strength Dip Machine Push Compound Gym
Purpose: This exercise strengthens the triceps muscle.
Benefits: Strengthening the triceps balances the biceps muscle.
Sit in a dip machine and fasten the restraining belt (if it has one). Grasp the handles with your elbows going straight back, keeping them in at your sides. Bend the elbows at about 90 degrees. This is your starting position. Push down on the handles, straightening your elbows, using your triceps. Exhale during this movement. At the bottom of the movement, keep your elbows slightly bent to keep tension on the muscles. Slowly return to the starting position. Inhale during this movement. 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
Sit in a dip machine, holding the handles, elbows close to your sides and going straight back at a 90 degree angle.
Sit in a dip machine and fasten the restraining belt (if it has one). Grasp the handles with your elbows going straight back, keeping them in at your sides. Bend the elbows at about 90 degrees. This is your starting position.
Step 2
Push down on the handles, straightening your elbows.
Push down on the handles, straightening your elbows, using your triceps. Exhale during this movement. At the bottom of the movement, keep your elbows slightly bent to keep tension on the muscles.
Step 3
Slowly return to the starting position.
Slowly return to the starting position. Inhale during this movement. Hold the handles with your elbows going straight back, keeping them in at your sides. Bend the elbows at about 90 degrees.