Lever Seated Dip
- Músculo objetivo
- Triceps Brachii
- Músculos sinergistas
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipamiento
- Leverage machine
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The lever seated dip is a machine-based triceps exercise where you sit upright on a leverage machine and press the handles downward to extend the elbows. It primarily targets the triceps brachii while engaging the front deltoids, chest (sternal and clavicular fibers), and latissimus dorsi as synergists. The guided movement path makes it a joint-friendly alternative to bodyweight dips, ideal for isolating the triceps with controlled resistance.
Cómo hacer el Lever Seated Dip
- 1Adjust the seat height so the machine handles are level with your lower chest or the tops of your hips when seated.
- 2Sit upright on the seat with your back flat against the pad and feet flat on the floor.
- 3Grip the handles at your sides with an overhand or neutral grip, elbows bent and pointing downward.
- 4Brace your core and keep your chest up throughout the movement.
- 5Press the handles downward by extending your elbows, driving through your triceps until your arms are fully extended.
- 6Pause briefly at the bottom of the movement with elbows locked out.
- 7Slowly return the handles to the starting position under control, allowing your elbows to bend back to roughly 90 degrees.
- 8Repeat for the desired number of repetitions.
Consejos de técnica
- Keep your torso upright and pressed into the back pad throughout the set to prevent your shoulders from rounding forward.
- Focus on driving the movement through your elbows rather than pushing with your palms to maximize triceps activation.
- Lower the handles slowly — a 2–3 second eccentric phase increases triceps time under tension.
- Avoid shrugging your shoulders; keep them pulled down and back so the levator scapulae and traps stay relaxed.
- Select a weight that allows full elbow extension at the bottom without locking out violently or hyperextending the joint.
Errores comunes
- Letting the elbows flare outward — this shifts stress away from the triceps brachii and onto the shoulder joint, increasing injury risk.
- Using momentum to swing the handles down — rushing through the press reduces triceps engagement and places unnecessary load on the elbow tendons.
- Allowing the shoulders to rise and shrug — activating the levator scapulae instead of stabilizing the shoulder girdle reduces force transfer to the triceps.
- Not achieving full elbow extension — stopping short of lockout limits the peak contraction of the triceps brachii.
- Sitting too far forward or backward — incorrect seat positioning changes the angle of resistance and can place undue stress on the shoulders or wrists.
Preguntas frecuentes
What muscles does the lever seated dip work?
The lever seated dip primarily targets the triceps brachii. The front deltoid, latissimus dorsi, levator scapulae, chest (sternal fibers), and upper chest (clavicular fibers) act as synergists to assist the pressing motion.
Is the lever seated dip better than bodyweight dips for the triceps?
The lever seated dip offers a more controlled, joint-friendly movement path compared to bodyweight dips, making it a good option for beginners or those with shoulder discomfort. Bodyweight dips allow greater range of motion and require more stabilizer activation, so both have merit depending on your goals.
How do I set up the lever seated dip machine correctly?
Adjust the seat so the handles are at lower-chest height when you are seated. Your elbows should be bent to roughly 90 degrees at the starting position with your back fully in contact with the support pad.
How many sets and reps should I do on the lever seated dip?
For triceps hypertrophy, 3–4 sets of 8–15 repetitions with a moderate load works well. For strength, use heavier resistance for 4–6 reps. Keep rest periods between 60 and 120 seconds.
Can the lever seated dip replace other triceps exercises?
It is an effective primary triceps exercise but works best as part of a varied routine. Pairing it with overhead triceps work — which emphasizes the long head — ensures more complete triceps development.
