Watch Machine Dips
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Step 1. Sit in the seat with your back straight and your feet flat on the floor. Keep your back pressed against the back pad throughout the entire exercises. If the machine has a belt, secure it.
Step 2. Grip the handles and press down until your arms are completely straight.
Step 3. Return the weight to the starting position. Do not let the weight touch the rest of the weight stack.
Machine dips are a good exercise for those looking to utilize the dip motion, but do not feel comfortable or are not able to perform body weight dips. This exercise can add mass to the triceps, especially around the elbow. Most dip machines offer the user the option of using a wide or close grip. The close grip should be used because it makes this more of a tricep exercise than a chest one. However, if the close grip creates pain in the wrist or elbows, a wider grip may be used, though it should be noted that this will engage the chest more.
Updated: April 1st, 2015