The dips machine is a machine that simulates a triceps dip, which is a body weight exercise performed on parallel bars or a pull-up and dip station. The focus is on the triceps, but the chest and shoulders are also stretched and strengthened. Dips with a focus on the triceps are often performed with a straight torso, crossed knees and arms close to the body. Dips can be performed for strength with few reps or for muscle gain with more reps.
- The triceps, along with the chest and shoulders, gain muscle and power.
- A dips belt, dumbbell or chain can be used to provide additional weight.
- With only a few pieces of equipment, serious upper body work can be done.
Instructions for the use of the dips machine
Choose the weight and tighten the handles of a dips machine firmly.
To emphasize the triceps, keep your elbows close to your sides. Elbows should be bent at a 90 degree angle.
Exhale and stretch your arms downward, contracting your triceps. Tip: Maintain a slight bend in the arms at the bottom of the action to keep the triceps muscle under tension.
As you inhale, gently bring your arms back to their original position.
Repeat the suggested number of times.
This exercise can be performed on parallel bars or using a triceps assist machine.
Choose a weight that is appropriate for the type of exercise you will be doing. Hold the handles at shoulder level and sit in a safe position on the machine. Place your feet under the back support to keep your knees at a 90 degree angle.
While inhaling, reach down with your arms in an eccentric contraction. Inhale deeply and bend your elbows to return to the starting position. Throughout the exercise, the elbows should stay back. At no time may the wrists be turned backwards (backward bending). Repetition of the movement is necessary.
Make sure your hands are in the right position and that your wrists are not twisted excessively backwards. Avoid shrugging your shoulders and stretching your upper trapezius muscles as you return to the original posture. Avoid lateral movements by keeping your elbows close to your body and pointing backwards. To avoid crumpling of the lower back, the torso should be kept straight at all times. Keep your attention on your abdominals!
For best results, be sure to use proper technique and flex your muscles correctly.
Is the dips machine effective?
Because the action is such a crazy trip for the back of your arms, most machine dips come with seat belts. The machine dip, on the other hand, is an almost forgotten treasure among weight training exercises. The fact that you don’t have to worry about your balance is one of the many benefits of the machine dip. You can simply pull on the muscle you want to target. The upright bench keeps you in great shape throughout the set, and the handles move in and out to ensure that you hit the triceps in the exact spot that matches your size. The most important thing is to make sure the equipment fits your height, as most chairs adjust up and down. Make sure the seat is high enough so that the weight plates don’t touch each other between reps. It may take a few workouts to make this modification work for you.