Assisted Triceps Dip (Kneeling)
Assisted Triceps Dip (Kneeling)
Targeted Muscle Groups
Primary Muscles:
- Triceps:
Secondary Muscles:
- Pectorals (Chest):
- Deltoids (Shoulders):
- Core (Abdominals and Lower Back):
Equipment Needed
- Assisted Dip Machine (Preferred):
- Resistance Bands (Alternative):
- Parallel Bars:
How to Do the Assisted Triceps Dip (Kneeling): Step-by-Step Guide
Step 1: Setup
- Using a Dip Machine:
- Using Resistance Bands:
Step 2: Starting Position
Step 3: Execution
- Concentric Phase (Lowering):
- End Position:
- Eccentric Phase (Lifting):
Step 4: Repeat
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Control Your Movement:
- Adjust Assistance Gradually:
- Focus on Elbow Position:
- Engage Your Core:
- Full Range of Motion:
Common Mistakes to Avoid
- Relying Too Much on Assistance:
- Not Going Low Enough:
- Leaning Too Far Forward:
- Rushing Through Reps:
Assisted Triceps Dip (Kneeling)