Triceps exercise · leverage machine
Lever Overhand Triceps Dip
The lever overhand triceps dip 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 lever overhand triceps dip
- Adjust the machine to the appropriate height and secure your body in position.
- Grasp the handles with an overhand grip and position your body so that your arms are fully extended.
- Lower your body by bending your elbows, keeping your upper arms close to your sides.
- Continue lowering until your upper arms are parallel to the floor.
- Pause for a moment, then push yourself back up to the starting position by extending your elbows.
- 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.
