Dip Machine

Execution

1. Tuck your elbows in against your ribs to emphasize the triceps, with the elbows bent to about 90 degrees at the start.
2. Exhale and extend your arms to press the handles downward.
3. Squeeze the triceps hard near full extension, without locking the elbows out hard.
4. Inhale and let the handles return under control until the elbows bend back to 90 degrees.
5. Keep your back pressed firmly against the pad for the whole set.
6. When you stall or finish the set, ride the handles all the way back up with the stack instead of letting go suddenly; wait until the weight has settled before releasing the handles and standing up out of the machine.

Quick cues

• Elbows tucked against your ribs.
• Back glued to the pad all set.
• Finish the press, no hard lockout.
• Press down like shutting a suitcase.
• Return slowly, don't let the stack pull you.

Common faults

• Fault: The elbows flaring out like a chest press

  Fix: Keep the elbows tucked at the sides for the whole set to keep the emphasis on the triceps.

• Fault: The back lifting off the pad to help press heavier loads

  Fix: Drop the weight and keep the back pinned to the pad through the press.

• Fault: Letting the weight drop fast as the handles return

  Fix: Count 2 seconds on the return so the triceps control the whole motion.

• Fault: Only pressing through half the range before repeating

  Fix: Press to near-full extension and return to a 90-degree bend every rep.