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
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Lever Overhand Triceps Dip
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Lever Triceps Dip (plate loaded)
Upper Arms · Triceps Brachii · Leverage machine
Weighted Tricep Dips
Upper Arms · Triceps Brachii · Weighted
Triceps Dip
Upper Arms · Triceps Brachii · Body weight
Description
A strength exercise that targets the triceps by pushing down on a lever with an overhand grip while sitting.
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How to do Lever Overhand Triceps Dip
- 01Setup
Adjust the lever arm to a height that allows your triceps to be fully stretched at the top of the movement without discomfort. Select your desired weight.
- 02Setup
Sit on the machine with your back firmly against the pad, grasping the handles with an overhand grip, slightly narrower than shoulder-width apart. Your elbows should be bent, and your forearms parallel to the floor.
- 03
Exhale as you powerfully extend your elbows, pushing the lever arm downwards until your arms are fully straightened but not locked out. Focus on contracting your triceps.
- 04
Inhale as you slowly and with control allow the lever arm to rise, returning to the starting position where your triceps are fully stretched. Maintain tension throughout the movement.
Tips
- Keep your elbows tucked close to your body throughout the movement to maximize triceps activation and reduce shoulder strain.
- Ensure a full range of motion by allowing your triceps to stretch completely at the top and fully contracting them at the bottom without locking your elbows.
- Focus intently on squeezing your triceps at the bottom of the movement to enhance the mind-muscle connection and optimize muscle recruitment.
- Control both the pushing and returning phases of the exercise; avoid letting the weight plates crash or using momentum to lift the weight.
Common mistakes
- Flaring your elbows out wide shifts tension away from the triceps and can strain your shoulders; keep them tucked in.
- Only performing partial repetitions limits muscle engagement; ensure you use a full range of motion, stretching and contracting fully.
- Swinging your body or using momentum reduces triceps work; instead, use a controlled tempo and let your triceps do all the work.
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What muscles does Lever Overhand Triceps Dip work?
Lever Overhand Triceps Dip primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.
Is Lever Overhand Triceps Dip good for beginners?
Lever Overhand Triceps Dip is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lever Overhand Triceps Dip?
You need Leverage machine to perform Lever Overhand Triceps Dip. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lever Overhand Triceps Dip?
Keep your elbows tucked close to your body throughout the movement to maximize triceps activation and reduce shoulder strain. Ensure a full range of motion by allowing your triceps to stretch completely at the top and fully contracting them at the bottom without locking your elbows. Focus intently on squeezing your triceps at the bottom of the movement to enhance the mind-muscle connection and optimize muscle recruitment. Control both the pushing and returning phases of the exercise; avoid letting the weight plates crash or using momentum to lift the weight.
What are common mistakes when doing Lever Overhand Triceps Dip?
Flaring your elbows out wide shifts tension away from the triceps and can strain your shoulders; keep them tucked in. Only performing partial repetitions limits muscle engagement; ensure you use a full range of motion, stretching and contracting fully. Swinging your body or using momentum reduces triceps work; instead, use a controlled tempo and let your triceps do all the work.
Related exercises
Assisted Triceps Dip (kneeling)
Upper Arms · Triceps Brachii · Leverage machine
Lever Seated Dip
Upper Arms · Triceps Brachii · Leverage machine
Weighted Three Bench Dips
Upper Arms · Triceps Brachii · Weighted
Weighted Bench Dip
Upper Arms · Triceps Brachii · Weighted
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store