Machine Dips

Starting Posture

1. Adjust the machine so that the handles are at chest level. 2. Stand in between the handles, facing the machine. 3. Keep your chest up, shoulders back, and core engaged. 4. Hold onto the handles with a firm grip.

How to Exercise

1. Bend your elbows and lower your body down until your elbows are at a 90-degree angle. 2. Push through your palms to extend your arms and return to the starting position. 3. Repeat for 12-15 reps.

Breath Control

Inhale as you lower your body down and exhale as you push back up.

Common errors

Common mistakes include flaring the elbows out to the sides, which can put excess stress on the shoulders. Avoid shrugging your shoulders up towards your ears during the movement. Make sure to control the weight throughout the entire range of motion.

Weights

Start with a weight that allows you to perform 12-15 reps with proper form. Gradually increase the weight as you get stronger and more comfortable with the exercise.

Grips

Maintain a neutral grip on the handles with your palms facing each other. Avoid twisting your wrists or gripping the handles too tightly.

Variations

You can vary the intensity of the exercise by adjusting the weight on the machine. You can also try different hand placements, such as a wide grip or a close grip, to target different areas of the triceps.

Comments and tips

Focus on keeping your elbows close to your body throughout the movement to engage your triceps effectively. Avoid locking out your elbows at the top of the movement to maintain tension on the muscles. Start with a weight that challenges you but allows you to maintain proper form.

Cautions

Avoid swinging or using momentum to complete the exercise. Stop the movement if you feel any pain or discomfort in your shoulders, elbows, or wrists. If you have any pre-existing shoulder or elbow issues, consult with a fitness professional before attempting machine dips.