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Machine Dip
- 1 - Adjust the seat height so the handles are near the lower chest or upper abdomen when you sit upright.
- 2 - Sit on the machine with your back supported, feet flat on the floor, and grasp the handles with a neutral or slightly inward grip.
- 3 - Keep your chest lifted, shoulders down and back, and elbows bent close to your sides.
- 4 - Press the handles downward by extending your elbows, focusing on using your triceps while maintaining control through your torso.
- 5 - Pause briefly at the bottom with your arms nearly straight, without locking the elbows aggressively.
- 6 - Slowly allow the handles to rise back up until your elbows are bent and you feel a stretch through the triceps and chest.
- 7 - Repeat for the desired number of repetitions while keeping the movement smooth and controlled.
