Assisted Triceps Dip kneeling

Instructions

1
Position yourself on an assisted dip machine with knees on the support pad, grasp the handles with arms extended and body upright
2
Inhale and slowly lower your body by bending your elbows, keeping them close to your sides and maintaining an upright torso position
3
Descend until your elbows reach approximately 90 degrees or you feel a stretch in your triceps, avoiding excessive forward lean
4
Exhale and press through your hands to extend your arms back to the starting position, focusing on contracting your triceps
PRIMARY MUSCLESTriceps (Long Head)
SECONDARY MUSCLESTriceps (Lateral Head), Triceps (Medial Head), Pectoralis Major, Deltoid (Anterior)
EQUIPMENTLeverage machine
DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Assisted Triceps Dip kneeling because it challenges the Triceps (Long Head) through a dynamic range of motion. By relying on Leverage machine, it reinforces proper movement patterns and builds robust strength in the Upper Arms region.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Triceps (Long Head).
  • Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
  • Promotes balanced muscular development by effectively recruiting the Triceps (Long Head) and associated synergists.

Common Mistakes

  • Using excessive momentum to swing the Leverage machine rather than controlling the eccentric phase.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Triceps (Long Head).
  • Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Beginner Tips

If you are new to the Assisted Triceps Dip kneeling, focus on mastering the movement pattern with zero weight before adding Leverage machine.

Frequently Asked Questions