Machine Triceps Dip (Mid-Range Pause) Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
How to perform?
Use the dip machine or assisted dip station. Pause for a 2–3 second isometric hold at mid-concentric range on the first rep/set as described, then continue with controlled reps. Keep the torso upright to bias triceps.
Muscles worked: triceps (primary), chest and front-deltoids (secondary). Common mistakes include leaning too far forward and using momentum. Mid-range isometrics increase time under tension and create a deeper triceps burn.
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