Assisted Tricep Dip

  • This machine may have foot pegs for you to stand on or a knee pad for you to kneel on. Climb up onto the machine (usually there are 2 or 3 footholds to stand on). Place your hands directly underneath your shoulders with your palms facing each other.

  • Pull your shoulder blades towards each other and away from your ears, then lower your body bending your elbows towards the back of the room. Return to starting position by pushing your arms straight.

  • These machines come in many forms: some require you to kneel, some require you to stand, others require you to sit. Follow the same principles for good form no matter what your machine looks like.

  • Arms 

  • Shoulders 

  • Triceps brachii, Serratus anterior, Pectoralis minor

  • TIP: Keep your shoulders down and your chest broad so that your shoulders do not round forward and place undue stress on the shoulder joint. Do not do this exercise if you have ever injured your shoulder.

Variations for Assisted Tricep Dip

  • Tricep Pushdown

    This fatigues the triceps, recruits your abdominals, and promotes proper form when practiced with proper technique.

  • Tricep Extension

    Using a cable provides consistent, constant tension during the exercise and allows you to easily adjust your weight during or between sets.

  • Rope Tricep Extension

    Using a rope as your handle allows you to strengthen your grip more than a bar does, and also allows for a little extra range of motion at the bottom of the movement.

  • Cable Incline Tricep Extension

    This is done facing away from the machine with your elbows high and body at an angle to stretch your triceps and lats as you do the exercise.


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