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Training
7 2
8.5.8.2 VECTOR SEATED DIP
Principal muscles worked:
M. triceps brachii
M. pectoralis major
M. pectoralis minor
M. deltoideus
Start position
End position
1.
Adopt the right exercise position: Sit on the seat so that your upper body
touches the backrest completely. 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. Bend your elbows at a right angle., your arms
are approximately on the height of your shoulders.
2.
Now contract your torso muscles, and stretch your arms against the
resistance of the machine, the motion should stop when your forearms are
extended. Make sure not to hyperextend your elbow joints as this increases
the stress on your elbows. Breathe out when you exert strain against the
resistance. Maintain this position momentarily.
3.
Now bend your elbows and return the handles, making sure to maintain
control. Stop the return motion once your arms reach the height of your
shoulders. Breathe in during the return sequence.
