Assisted Triceps Dip (kneeling)
The assisted triceps dip (kneeling) is a bodyweight exercise that isolates and strengthens the triceps, using the knees on the ground to reduce the load. It's ideal for beginners looking to build arm and shoulder strength, developing the capacity to perform full dips. This exercise improves muscular endurance and upper body stability.
Primary Equipment
Assisted pull up machine
Assisted pull up machine
Key Benefits
- Strengthens and isolates the triceps, promoting muscle growth and definition.
- Allows beginners to build strength to progress to more challenging dips.
- Improves shoulder stability and muscular endurance in the upper body.
- Can be performed anywhere with a sturdy bench or chair.
Instructions
- Adjust the assistance weight on the machine as needed.
- Kneel on the platform and hold the parallel bars with your arms extended.
- Bend your elbows and lower your body slowly until your arms form a 90-degree angle.
- Push yourself back to the starting position, fully extending your elbows.
- Repeat the movement with control and good posture.
Tips
- Keep the torso slightly leaned forward to better activate the triceps.
- Do not go below 90 degrees to avoid overloading the shoulders.
- Avoid swinging the body; keep the core firm.
- Use machine assistance progressively, decreasing the aid as you evolve.
Restrictions
Avoid if you experience pain in your shoulders, elbows, or wrists. Individuals with existing injuries in these joints should seek professional guidance. Adjust the depth of the movement and hand placement to prevent discomfort. If you feel sharp pain, discontinue the exercise.
Common Mistakes to Avoid
- Letting elbows flare out to the sides instead of pointing straight back, stressing the shoulders.
- Descending too low, causing excessive stress on the shoulder joints.
- Relying too much on leg support, taking the focus away from the triceps.
