Lever Overhand Triceps Dip

Lever Overhand Triceps Dip

The Lever Overhand Triceps Dip is a highly effective exercise that targets the triceps muscles, located at the back of the upper arms. By using a lever or a dip machine, you can engage your triceps without putting excessive strain on your wrists or shoulders. This exercise is suitable for both beginners and advanced fitness enthusiasts. Performing the Lever Overhand Triceps Dip activates the triceps, chest, and deltoid muscles, helping to tone and strengthen the upper body. It also engages the core muscles, promoting stability and balance. This exercise is an excellent choice for individuals looking to sculpt their arms, improve pushing strength, or enhance overall upper body definition. To benefit most from the Lever Overhand Triceps Dip, it's crucial to maintain proper form and technique throughout the movement. By keeping your back straight and core engaged, you can minimize the strain on your shoulders and ensure optimal muscle engagement. As with any exercise, it's important to start with lighter weights or resistance and gradually increase as your strength improves. Incorporating the Lever Overhand Triceps Dip into your fitness routine, alongside other compound exercises and a well-rounded training program, can contribute to overall upper body strength and muscle development. Remember to choose a weight or level of resistance that challenges you but still allows for proper form. As with any exercise, it's always a good idea to warm up beforehand and stretch afterward to prevent injury and promote recovery.


  • Start by sitting on the edge of a flat, stable bench or chair.
  • Place your hands on the bench or chair beside your hips, fingers pointing forward.
  • Slide your buttocks off the bench or chair, keeping your feet flat on the ground.
  • Lower your body by bending your elbows, allowing them to flare out to the sides.
  • Continue lowering until your upper arms are parallel to the ground, or until you feel a stretch in your triceps.
  • Push through your hands to straighten your arms and return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to ensure optimal activation of the triceps muscles.
  • Engage your core muscles throughout the exercise to maintain a stable and controlled movement.
  • Gradually increase the resistance or difficulty level to continue challenging your triceps muscles.
  • Avoid locking your elbows at the top of the movement to maintain tension on the muscles.
  • Control the tempo of the exercise by lowering yourself slowly and pushing up explosively for maximum benefit.
  • Incorporate variations of the exercise, such as using different hand positions or adding weights, to target your triceps from different angles.
  • Incorporate this exercise into a well-rounded triceps workout routine that includes other effective exercises.
  • Stay consistent with your training and gradually increase the intensity and frequency as your strength improves.
  • Ensure proper nutrition to support muscle growth and recovery, including adequate protein intake.
  • Listen to your body and adjust the difficulty level or range of motion as needed to avoid strain or injury.


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