Lever Seated Dip

Description

How to Do Lever Seated Dip

1. 1
   Setup

   Adjust the seat height so your shoulders are slightly below the handles, allowing for a full range of motion. Grab the handles with a neutral grip (palms facing each other) or pronated grip (palms facing forward), slightly wider than shoulder-width.

2. 2
   Setup

   Lean slightly forward from your hips, keeping your chest proud and core engaged. Ensure your elbows are slightly bent, not locked out, to protect your joints.

3. 3

   Inhale deeply, then exhale as you press the handles downward, extending your elbows fully without locking them. Focus on contracting your triceps and pushing through your palms.

4. 4

   Slowly and with control, inhale as you allow the handles to return to the starting position, letting your elbows bend and feeling a stretch in your triceps and chest.

5. 5

   Stop when your triceps are fully stretched but before your shoulders round excessively or you lose tension. Repeat for the desired number of repetitions.

Tips

• Maintain a slight forward lean from your torso to effectively engage your chest and triceps, preventing excessive shoulder strain.
• Control the eccentric (lowering) phase of the movement by resisting the weight; don't let the handles pull you up quickly, as this builds strength and prevents injury.
• Keep your elbows tucked in slightly rather than flaring them out wide to maximize triceps activation and minimize stress on the shoulder joints.
• Focus on driving through your palms and squeezing your triceps at the bottom of the movement for a peak contraction.

Common Mistakes

• ×Flaring elbows out wide reduces triceps activation and places undue stress on the shoulder joints; keep elbows tucked in closer to your body.
• ×Rounding the shoulders or shrugging during the push phase shifts tension away from the triceps; maintain a stable, slightly forward-leaning torso with shoulders depressed.
• ×Using momentum to push the weight sacrifices muscle engagement; perform the movement with controlled precision throughout the entire range of motion.