Lever Triceps Dip (plate loaded)
The Lever Triceps Dip, also known as the plate loaded triceps dip, is a highly effective exercise for targeting and strengthening the triceps muscles. This exercise primarily involves the use of a lever machine, which provides a stable platform for performing the movement with added resistance. The triceps dip is an excellent compound exercise that engages multiple muscles simultaneously, including the triceps, shoulders, and chest. By using a lever machine with added plates, you can increase the intensity and challenge your muscles to promote strength development and muscle growth. Executing the Lever Triceps Dip requires stabilizing your body by gripping the parallel bars of the lever machine, placing your hands slightly wider than shoulder-width apart. Then, you lower your body by bending your elbows until your upper arms are parallel to the floor, or as far as your mobility allows. Finally, you push yourself back up to the starting position, extending your elbows and engaging the triceps muscles to complete the repetition. Incorporating the Lever Triceps Dip into your fitness routine can help you achieve stronger and more defined triceps, which are crucial for various pushing movements and overall upper body strength. Remember to focus on maintaining proper form, control the movement, and gradually increase the resistance to continue challenging your muscles while minimizing the risk of injury. Note: It is always important to consult with a fitness professional or trainer to ensure proper form and technique for any exercise, especially when using specific fitness equipment like the lever triceps dip machine to maximize safety and effectiveness.
Instructions
- Start by sitting on a lever triceps dip machine, facing away from the weight stack.
- Place your hands on the handles, gripping them tightly.
- Extend your arms fully while supporting your body weight on the handles.
- Lower your body by bending your elbows, allowing them to flare out slightly.
- Continue lowering until your elbows are at a 90-degree angle or slightly below.
- Pause briefly and then raise your body back up by extending your arms.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Focus on maintaining proper form throughout the exercise to target the triceps effectively.
- Engage your core and keep your body stable by squeezing your abs and glutes during the movement.
- Control the movement by using a slow and controlled tempo, both on the way down and up.
- To increase the intensity, add weight plates gradually as you progress, while maintaining proper form.
- Avoid locking out your elbows at the top of the movement to keep tension on the triceps muscles.
- Inhale as you lower your body and exhale as you push yourself back up.
- Ensure that your shoulders stay relaxed and away from your ears to avoid unnecessary strain.
- Incorporate this exercise into your routine at least 2-3 times per week for optimal results.
- Listen to your body and adjust the resistance and range of motion according to your fitness level and any joint limitations you may have.
- Combine this exercise with other triceps exercises to create a well-rounded triceps workout.
