The Seated Dip Tricep Press machine targets the triceps first, but also stretches and strengthens the chest and shoulders.

Dips can be performed for low reps for strength or higher reps for muscle growth.

One of the many advantages of the dip machine is the fact that you don’t need to worry about balance. The upright bench ensures you have perfect form throughout the set.  The handles rotate inward and outward ensuring you’re targeting the triceps correctly according to your body size. Your main concern is simply making sure you’ve adjusted your seat to fit your height.

You don’t want the weight plates to touch between reps, so make sure the seat is the right height. This adjustment might take a few practice reps.

Using the Seated Dip machine:

Place your feet flat on the floor and sit on the dip machine while at the same time making sure you have placed your back against the machine pad. Some machines have belts and you can tie the belt on your thighs to hold your legs onto the machine. If there is no thigh belt, no need to worry. Hold the handles of the machine while keeping the arms at the side of your torso. Begin pushing the handles of the machine down until you see that the elbows have become fully extended. One of the greatest mistakes which people make is not extending the elbows fully.

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