Machine Dip (mid-range concentric pause) Guide

Exercise Type: Compound - engages and works multiple muscle groups at the same time.
Targeted Muscle Groups:
- primary: triceps
- secondary: chest, front deltoids

How to perform?

How to perform: Set up on a triceps dip machine or assisted dip station. Lower with control to your target depth, then press to the mid-range and hold the concentric for about 3 seconds before finishing the rep. Emphasize pressing with the triceps rather than excessive forward lean.

Muscles worked: primary triceps, secondary chest and front deltoids. Proper form avoids locking the shoulders and using momentum; common mistakes include excessive torso lean or shallow range of motion. The mid-range pause increases time under tension and stimulates triceps head recruitment.

Variations

This exercise doesn't have any variations

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