The overhand tricep dip is a machine-based exercise targeting the tricep, with secondary emphasis on the chest and shoulders. It involves lowering and raising the body using a machine, which provides stability and controlled resistance.
Also Works
ChestShoulders
How to Perform
1
Adjust the machine to the appropriate height and secure your body in position.
2
Grasp the handles with an overhand grip and position your body so that your arms are fully extended.
3
Lower your body by bending your elbows, keeping your upper arms close to your sides.
4
Continue lowering until your upper arms are parallel to the floor.
5
Pause for a moment, then push yourself back up to the starting position by extending your elbows.
6
Repeat for the desired number of repetitions.
Pro Tips
•Keep your torso upright throughout the dip to emphasize the triceps. Leaning forward shifts work to the chest.
•Lower yourself until your upper arms are parallel to the floor, then press back up to full extension.
•Lock out fully at the top of each rep and squeeze the triceps hard.
Common Mistakes
•Going too deep past parallel, which puts excessive stress on the shoulder joint.
•Leaning forward to use the chest muscles instead of staying upright for triceps isolation.
•Using momentum by bouncing at the bottom instead of pressing with controlled force.