Lever Triceps Dip

Overview

The lever triceps dip is a machine-assisted exercise designed to build strength and size in the triceps, chest, and shoulders. This machine-based movement offers controlled resistance, making it a great alternative to bodyweight dips for those looking to focus on muscle isolation while reducing joint strain.

How to Perform the Lever Triceps Dip:

1. Setup:

   • Adjust the seat height so that your arms are comfortably positioned on the handles.
   • Sit down and place your feet flat on the floor or on the designated footrest.
   • Grip the handles firmly according to the design of the machine.

2. Starting Position:

   • Keep your chest slightly leaned forward while maintaining a straight back.
   • Engage your core and position your elbows at about a 90-degree angle.

3. Execution:

   • Press down on the handles by extending your elbows, lifting your body against the resistance.
   • Fully extend your arms at the bottom to engage the triceps completely.
   • Slowly return to the starting position with controlled movement to maintain muscle tension.

4. Repetitions and Breathing:

   • Perform 10-15 repetitions per set, depending on your fitness level.
   • Inhale while lowering yourself back down and exhale as you press down.

Tips for Proper Form:

• Keep your elbows close to your body to maximize triceps activation.
• Avoid using excessive momentum to push the weight down.
• Maintain a neutral spine and avoid excessive forward leaning.
• Control the movement throughout the entire range of motion.
• Use a weight that allows you to complete each rep with proper form.

Common Mistakes:

• Flaring Elbows: Reduces triceps engagement and increases shoulder strain.
• Using Too Much Momentum: Limits the effectiveness of the exercise by reducing muscle activation.
• Not Fully Extending the Arms: Prevents full triceps contraction, reducing muscle engagement.
• Leaning Too Far Forward: Shifts focus to the chest instead of isolating the triceps.
• Lifting Too Heavy: Can compromise form and increase injury risk.

Benefits of the Lever Triceps Dip:

1. Increased Triceps Strength: Effectively targets and strengthens the triceps for improved upper-body pushing power.
2. Better Muscle Isolation: The machine’s design helps isolate the triceps with minimal involvement from other muscle groups.
3. Lower Joint Strain: Unlike bodyweight dips, the machine provides controlled movement, reducing stress on the shoulders and elbows.
4. Adjustable Resistance: Suitable for all fitness levels, allowing beginners to start with lighter weights and progress gradually.
5. Improved Lockout Strength: Helps improve performance in pressing movements like bench presses and overhead presses.

How to Include It in Your Routine

• Beginner Routine: 3 sets of 12-15 reps with moderate resistance.
• Strength Training: 4-5 sets of 8-10 reps with heavier weight.
• Muscle Endurance: 3 sets of 15-20 reps with lighter weight and controlled tempo.
• Superset Option: Pair with biceps curls for a complete arm workout.
• Push Day Routine: Use after compound pressing movements like bench presses or shoulder presses for targeted triceps work.

Muscles Worked