Primary Muscle
Triceps
Secondary Muscle
Shoulders & Chest
Repetitions
6 – 8 Muscle Size & Strength
8 – 12 Muscle Definition
Equipment Required
Weighted Dip Machine or Freestanding Dipper
Technique
- Start sitting down and securing yourself if necessary.
- Grasp the handles with one hand either side trying to keep the elbows tucked as close to the body as possible.
- Drive the weight towards your waist ensuring to keep the elbows tucked in at all times.
- Alloq the weight to move the arms back to the starting position and complete the desired repetitions.
Starting Position
Finishing Position
Tips
Try to keep the head back whilst driving the weight downwards, this will ensure a smoother exercise and more concentrated workout.