Triceps exercise · leverage machine
Assisted Triceps Dip (Kneeling)
The assisted triceps dip (kneeling) is a leverage machine exercise that targets the triceps, with the chest and shoulders assisting.
- Target muscle
- Triceps
- Also works
- Chest, shoulders
- Equipment
- Leverage machine
- Body part
- Upper arms
How to do the assisted triceps dip (kneeling)
- Adjust the machine to your desired weight and height.
- Kneel down on the pad facing the machine, with your hands gripping the handles.
- Lower your body by bending your elbows, keeping your back straight and close to the machine.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the triceps. The chest and shoulders work as secondary muscles. See all triceps exercises or every machine exercise.
