Dip Machine

How to perform

1. 01Sit securely in a dip machine, select the weight and firmly grasp the handles.
2. 02Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
3. 03As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
4. 04Now slowly let your arms come back up to the starting position as you inhale.
5. 05Repeat for the recommended amount of repetitions.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.