Lever Seated Dip
Build a stronger chest and triceps with the Lever Seated Dip. Controlled, supported dips for all fitness levels.
The Lever Seated Dip is a compound exercise that mainly works the triceps and shoulders, with help from the chest. You'll need: tricep dip machine.
Required Equipment
Lever Seated Dip Muscles Worked
Primary
Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Secondary
Chest (pectoralis major, sternal head)
Lever Seated Dip Variations and Alternatives
How to do the Lever Seated Dip
Adjust the seat height of the machine so that when you sit down, the handles are at chest level.
Sit on the machine with your back resting against the pad and grasp the handles with your palms facing inward.
Press your feet firmly against the floor or footrest, and ensure your back remains flat against the pad throughout the exercise.
Push down on the handles by extending your elbows until your arms are almost fully extended.
Pause at the bottom of the motion for a second.
Slowly return to the starting position with controlled movement, allowing your elbows to bend and the handles to come back to chest level.
Repeat the motion for the desired number of repetitions.
Ensure that you use a weight that allows you to maintain proper form throughout each set.
Always maintain control of the movement, avoid locking out the elbows harshly, and keep the movement smooth to minimize the risk of injury. Adjust the weight based on your strength and fitness level. Make sure to breathe out while pushing down and breathe in as you return to the starting position.
---
Lever Seated Dip FAQs
What muscles does the Lever Seated Dip work?
The Lever Seated Dip mainly works the triceps and shoulders, with help from the chest. The main muscles are the triceps brachii and anterior deltoid.
What equipment do you need for the Lever Seated Dip?
Tricep dip machine.
Is the Lever Seated Dip a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lever Seated Dip go on?
It belongs on push day in a push/pull/legs routine.
What are some Lever Seated Dip variations and alternatives?
Similar exercises include the Machine Assisted Dips, Chest Dip, Lever Lateral Raise with Supported Chest and Lever Seated Bent-Over Rear-Delt Fly.
Training calculators
Work out the numbers behind your training before your next session.