Lever Overhand Triceps Dip

Description

How to Do Lever Overhand Triceps Dip

1. 1
   Setup

   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.

2. 2
   Setup

   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.

3. 3

   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.

4. 4

   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.