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- Target muscle: Triceps Brachii
- Synergists: Sternal (Lower) Pectoralis Major, Clavicular (Upper) Pectoralis Major, Pectoralis Minor, Latissimus Dorsi, Rhomboids, Anterior Deltoid
- Dynamic stabilizer (not highlighted): Biceps Brachii
- Mechanics: Compound
- Force: Push
- Kneel onto the knee pad of the assisted triceps dip machine and grasp the shoulder-width bars.
- Keeping your torso upright and your elbows tucked into your body, inhale as you lower yourself until you feel a mild stretch in your shoulders.
- Exhale as you push yourself back up to the starting position until your elbows are almost fully locked.
Comments and tips
- Keep your head up and torso upright.
- Do not lock out your elbows.
- Keeping your torso upright and elbows tucked into your body are important to keep the emphasis on your triceps brachii instead of on your pectoralis major.
- The difference between a triceps dip and a chest dip is that with the former you keep your torso upright and tuck in your elbows, whereas with the latter you lean forward and flare out your elbows.
- Use the machine-assisted triceps dip to strengthen the muscles necessary to be able to perform the proper triceps dip. Keep reducing the amount of assistance provided by the machine.
- If you don’t have access to a machine, you can use resistance bends (i.e. the band-assisted triceps dip). See the second video.
Machine-assisted triceps dip
Band-assisted triceps dip