How to do a machine seated dip

Setup:

1. Seat Adjustment: Adjust the seat height so your elbows are at a 90-degree angle when your hands are gripping the handles.
2. Weight Selection: Choose a weight that is challenging but allows you to maintain proper form throughout the full range of motion.
3. Grip: Grasp the handles with a neutral grip (palms facing each other) or overhand grip, depending on the machine design.
4. Body Position: Sit upright with your chest out, shoulders back and down, and core engaged. Your knees should be under the pads provided, and your feet planted firmly on the floor.

The Lift:

1. Initiate the Dip: Exhale and slowly bend your elbows, lowering your body downwards. Keep your elbows pointing backward and maintain contact between your back and the backrest.
2. Depth: Lower yourself until your upper arms are roughly parallel to the floor or slightly below.
3. Push Upward: Press through your palms to extend your elbows and push yourself back up to the starting position.

Tips:

• Focus on the Triceps: Concentrate on using your triceps to push the weight, not your chest or shoulders.
• Elbow Position: Keep your elbows tucked in close to your body throughout the movement.
• Controlled Movement: Lower and raise yourself in a slow, controlled manner.