Dip Machine
- Primary musclesTriceps
- EquipmentMachine
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dip Machine".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsSet the load and adjust the seat so your hands reach the handles with your upper body slightly forward. Grip the handles and settle into the starting position.
Keep your elbows pointing out to the sides and bent to about a right angle.
Exhale and press down to straighten your arms, squeezing your triceps.
Keep a small bend in the elbow at the bottom so the muscle stays under tension.
Inhale and return slowly to the start. Repeat for the planned reps.
Locking out hard at the bottom puts stress on the elbows. Stop just short of full extension.
Parallel bars give you the same movement using bodyweight when you are ready for it.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.