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Machine Seated Dip
- 1 - Adjust the seat height so the handles are near the lower chest or upper waist when seated.
- 2 - Sit tall with your back against the pad, feet flat on the floor, and grasp the handles with a neutral or slightly pronated grip.
- 3 - Keep your chest lifted, shoulders down and back, and elbows close to your sides.
- 4 - Press the handles downward by extending your elbows until your arms are nearly straight, without locking out aggressively.
- 5 - Pause briefly at the bottom while keeping tension through the triceps, chest, and shoulders.
- 6 - Slowly allow the handles to return upward under control until your elbows are bent and you feel a stretch through the upper arms and chest.
- 7 - Repeat for the desired number of repetitions while maintaining a stable torso and controlled tempo.
