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© 2015
by ERGO-FIT GmbH & Co. KG
Training
7 8
1.
Adopt the right exercise position: Kneel on the pad while facing the machine. Your
legs should be about shoulder width apart and parallel to each other. Grasp the
outer handlebars with your hands. Your palms are facing your body and your arms
are almost completely extended (also see Chapter 5.4.
2.
Let yourself sink until the handlebars are almost at the height of your chest and your
upper arms in a horizontal position. Breathe in during this motion. Maintain this
position momentarily.
3.
Now contract your arm and chest muscles, and slowly lift yourself upwards until
your arms are almost completely straight. Make sure not to hyperextend your elbow
joints. Breathe out when you exert strain against the resistance.
8.5.8.2
SEATED DIP 4000
Start position
End position
Principal muscles worked:
M. triceps brachii
M. pectoralis major
M. pectoralis minor
M. deltoideus