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Step 1
Sit on the triceps dip machine and adjust the weight. If you do not typically exercise your triceps, use very little weight the first time. Use this first experience on a triceps dip machine to teach your body how to use the machine properly and avoid injury.
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Step 2
Sit up straight with your shoulders directly above your hips. Leaning forward will put extra strain on your shoulders. To get the best exercise, you want to isolate your triceps and not allow other muscle groups to help out.
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Step 3
Grab the handles on either side of your seat. These handles should be just below arm pit level. If they are not, adjust the seat height until they are in the proper position.
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Step 4
Position your arms correctly. With your hands on the handles, your elbows will bow out. Make sure that your elbows are tucked in to your sides, meaning if someone stood in front of you, they should not see your elbows.
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Step 5
Push the handles down until your arms are extended. Try to squeeze your triceps as you do this exercise. This will ensure that you are engaging the correct muscles as you exercise.
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Step 6
Move the handle bars back to starting position slowly, but stop when your upper arm is parallel to the ground. In this position, the weight stack should not hit. If you cannot come to this position without the weight stack touching the unused weights, adjust your seat upward slightly.
