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Instructions
- Adjust the seat height so that your arms are aligned with the handles.
- Sit upright and grip the handles firmly with both hands.
- Keep your back flat against the pad and feet flat on the floor.
- Push down on the handles by extending your elbows.
- Pause briefly at the bottom of the movement.
- Slowly return to the starting position in a controlled motion.
Technical Tips
- Avoid locking out the elbows at the bottom to protect your joints.
- Maintain a neutral wrist position to reduce strain.
- Keep the movement controlled to maximize muscle engagement.
Breathing Tips
- Exhale as you press the handles downward.
- Inhale as you return to the starting position.
Medical restrictions
- Elbow tendinitis or joint pain
- Shoulder impingement or rotator cuff injuries
- Recent triceps or chest muscle strain
The Dips Machine is a guided strength-training exercise designed to isolate and develop the triceps. Ideal for beginners and those recovering from injuries, this machine offers a controlled range of motion that minimizes the risk of improper form or overextension. Unlike free-weight dips, the machine provides adjustable resistance, allowing users to progressively build upper body pushing strength. This movement mimics a traditional dip but with added support, making it accessible for users of all levels. It’s commonly used to improve arm definition, enhance upper body muscular endurance, and support pressing movements like the bench press. Regular use of the dips machine can also assist in stabilizing the shoulder joints due to the engagement of the supporting deltoid and chest muscles. Its fixed path of motion makes it especially effective for isolating the triceps without excessive load on other joints. Whether you are targeting hypertrophy or muscular endurance, the Dips Machine is a reliable and safe tool to add to your training regimen.
What muscles do I work with the dips machine?
The dips machine primarily targets the triceps, while also engaging the chest and front deltoids for support and stability during the movement.
Is the dips machine good for beginners?
Yes, the dips machine is excellent for beginners due to its guided motion and adjustable resistance, allowing for safe and progressive triceps development.
How do I breathe correctly when using the dips machine?
Exhale while pressing the handles down, and inhale as you return to the starting position to maintain proper breathing rhythm and core stability.
Can the dips machine help me build bigger arms?
Yes, consistent use of the dips machine can significantly enhance triceps size and definition, contributing to overall upper arm hypertrophy.
Should I lock out my elbows at the bottom of the dip?
No, it's recommended to avoid locking out your elbows to reduce joint stress and maintain constant tension on the triceps.