Assisted Triceps Dip (kneeling)

Description

How to Do Assisted Triceps Dip (kneeling)

1. 1
   Setup

   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.

2. 2
   Setup

   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. 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. 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. 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.