Triceps dip machine

The triceps dip machine targets your triceps and, to some extent, your shoulder and chest muscles.
Take special care if you have shoulder, elbow, or neck problems.

Getting set
Set the seat height so that when your arms are fully bent, your elbows are at or below chest level. Sit in the seat with your feet flat on the floor. If the machine has a seat belt, wear it to prevent you from popping up out of the seat while you do the exercise. Grasp a handle in each hand so your elbows are bent and your palms are facing in. Pull your abdominals in and sit with your back, buttocks, and shoulder blades against the back support. See photo A.

The exercise
Press the handles down until your arms are straight but your elbows remain relaxed (see photo B). Slowly bend your arms until your elbows are up near chest height.

Do’s and don’ts

• DO keep your shoulders relaxed instead of hunching them up near your ears.
• DO keep your wrists in line with your forearm instead of bending them outward.
• DON’T slam your arms or lock your elbows.

Other options

• Different grips: Most triceps dip machines have the option of a narrow or a wide grip. Start with the wide grip because you’re more likely to use correct form. However, when you become more proficient with this machine, the inside grip does an excellent job of isolating the triceps muscles.
• Modified triceps dip machine: You can raise the seat higher to restrict the distance your arms travel. This variation is an excellent option for those with neck and shoulder problems because the raised seat keeps you from raising your arms as high and ensures that the neck and shoulders won’t be hunched and tight.
• Triceps extension machine: Some gyms have a triceps extension machine rather than a triceps dip machine. The extension machine works the muscles the same way except that you start with your arms at shoulder height with your elbows resting on a pad; then you press the handles, straightening your arms out in front of you instead of downward.