Dip Machine
Differentiation: Mechanics
This variation of a Dip is unique. Here is how: you use a Dip machine. Using a machine eliminates the need to maintain balance, (like you would need to do when using a dip bench). Not focussing on balancing allows you to focus on maximizing each contraction. Maximizing each contraction increases the overall size and definition of your triceps. This is the machine version of a bench dip that uses a flat bench.
Starting Position
To get into starting position, do this...
1) Locate a dip machine.
2) Select a suitable weight.
3) Adjust the seat or knee brace height, if needed.
4) If they are adjustable, set the machine's handles to be higher than your waist.
5) Sit facing outward on the bench of the dip machine
6) ...with your feet flat on the floor.
7) Reach up and grasp the handles with both hands.
8) Your upper and lower arms should each form 90-degree angles.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you push the handles down.
3) Hold this position for a count of one second.
4) This is the ending position.
5) Then, inhale as you gradually allow the handles to move upward
6) ...until they are again higher than your waist.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows close to the sides of your body, which will ensure that your triceps do a majority of the work and provide you with the maximum potential benefit.
To maintain the stress on your triceps, keep a slight bend in your elbows as you push the handles down.
Gear Advice
For your hands, we encourage you to use weightlifting chalk on your hands.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 |
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Appearing in the Video
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Tip
You can work different parts of the chest and triceps, depending on where you place your hands on the machine.