A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
5 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Assisted dip variation for building toned triceps safely.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
45s
How to Perform
- 1.Sit on machine and grip handles.
- 2.Press down until arms are extended.
- 3.Return with control.
- 4.Keep core engaged.
Pro Tips
- •Focus on tricep contraction.
- •Don't lock elbows.
- •Control the negative.
Equipment
Dip Machine
Safety
Start with lighter weight.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.