Assisted Triceps Dip (kneeling)
Perform assisted triceps dips kneeling on a leverage machine to build strong triceps.
Description
A kneeling assisted triceps dip exercise mainly targeted towards triceps and shoulders with the help of a machine.
How to Do Assisted Triceps Dip (kneeling)
- 1Setup
Adjust the machine's knee pad height and select your desired assistance weight. More weight makes the exercise easier, allowing you to focus on form.
- 2Setup
Kneel on the pad, grasping the handles with an overhand grip, slightly wider than shoulder-width apart, keeping your elbows close to your body.
- 3
Lean forward slightly, keeping your chest up and core engaged. Slowly lower your body by bending your elbows until your upper arms are parallel to the floor or just below your shoulders, inhaling during this phase.
- 4
Drive through your palms, extending your elbows to push your body back up to the starting position, fully contracting your triceps at the top.
- 5
Exhale as you push up, maintaining control throughout the movement and avoiding forcefully locking out your elbows at the top.
Tips
- Keep your elbows tucked close to your body throughout the movement to maximize triceps engagement and reduce unnecessary strain on your shoulders.
- Focus on a slow, controlled descent (the eccentric phase) to increase time under tension, which is crucial for muscle growth and strength development.
- Aim for a full range of motion, lowering until your triceps are fully stretched and extending until your arms are nearly straight, but not hyperextended.
- Maintain an upright posture with your chest proud and shoulders pulled back, preventing your shoulders from hunching forward and shifting tension away from the triceps.
Common Mistakes
- ×Flaring elbows out wide shifts stress to your shoulders and reduces triceps activation; keep them tucked close to your body to isolate the triceps effectively.
- ×Using momentum or bouncing at the bottom of the movement reduces triceps activation; perform each repetition with controlled, deliberate movement to maximize muscle engagement.
- ×Not going deep enough limits muscle activation and range of motion; ensure your upper arms are at least parallel to the floor at the bottom of the movement for optimal results.
Variations
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Weighted Tricep Dips
Challenge your triceps with weighted dips. This advanced exercise builds significant upper arm strength and definition by adding external resistance.
Triceps Dip (bench leg)
Strengthen your triceps and sculpt your upper arms with the Triceps Dip. This bodyweight exercise effectively targets your triceps, chest, and shoulders
Triceps Dip
Master the Triceps Dip to build strong, defined triceps and upper body strength. Lower your body between parallel bars or off a bench, then powerfully
Related Exercises
Triceps Press (Head Below Bench)
Challenge your triceps with this bodyweight press, positioning your head below the bench for increased range of motion and muscle activation.
Lever Seated Dip
Master the Lever Seated Dip to build powerful triceps, chest, and shoulders. This leverage machine exercise helps you push handles down for effective
Lever Triceps Dip (plate loaded)
Sculpt powerful triceps with the Lever Triceps Dip. This plate-loaded machine exercise effectively isolates your triceps for strength and definition.
Lever Overhand Triceps Dip
Strengthen your triceps with the Lever Overhand Triceps Dip. This seated exercise targets the back of your arms by pushing down a lever using an overhand
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Assisted Triceps Dip (kneeling) in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free