Triceps · Beginner

Machine Triceps Dip

Triceps · also Lower Chest

Equipment: Triceps Dip Machine

How to do it

• Set the seat so you grip the handles at your sides, elbows bent
• Sit tall with your back on the pad and your feet planted
• Keep your shoulders down and your elbows pointing back
• Press the handles down until your arms are straight
• Let the handles rise slowly until your elbows near 90°

Common mistake

✕ SHOULDERS ROLLING FORWARD → ✓ CHEST UP, SHOULDERS DOWN

Starting point: 3 sets × 10–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: uwo.ca, nasm.org, acefitness.org.