Lever Tricep Dip

Setup:

• Adjust the seat height of the lever dip machine so that your arms will have a full range of motion without straining your shoulders.

• Select an appropriate weight on the machine according to your fitness level. Beginners may start with little to no weight.

Positioning:

• Sit on the machine with your back straight against the backrest.

• Place your feet flat on the floor, ensuring that your knees are at a 90-degree angle.

• Grasp the handles with both hands, positioning them at shoulder width or slightly wider.

Starting Position:

• Keep your elbows close to your sides.

• Your arms should be fully extended but not locked at the elbows.

Movement:

• Inhale and slowly lower your body by bending your elbows, allowing the handles to move down.

• Continue to lower yourself until you feel a stretch in your triceps, but do not go past the point of comfort.

• Make sure to keep your core engaged and your back against the backrest throughout the movement.

Return:

• Exhale as you push the handles back up to the starting position by extending your elbows.

• Fully extend your arms without locking your elbows at the top.

Repetitions:

• Aim for 8 to 12 repetitions for 2 to 3 sets, depending on your fitness level.

Tips:

• Maintain control of the movement; avoid using momentum to lift.

• Focus on squeezing your triceps as you push back up.

• If you're new to this exercise, consider having a trainer or experienced person to assist you.

Cool Down:

• After completing your sets, gently stretch your triceps to enhance flexibility and recovery.