Unfortunately, the provided references don't offer detailed step-by-step instructions on how to perform assisted tricep dips. However, based on common knowledge of the exercise and the mention of preventing injury, we can outline the proper form:
- Use the Assisted Dip Machine: Step onto the machine and adjust the weight to a level that allows you to perform the exercise with good form. The weight you select provides assistance, making the dip easier.
- Grip the Handles: Grip the parallel bars firmly with an overhand grip (palms facing down).
- Position Yourself: Step up onto the platforms, one foot at a time. Once you're stable, position your body so that your arms are fully extended, and your elbows are locked (briefly, at the starting position only).
- Lower Your Body: Slowly lower your body by bending your elbows, keeping them close to your body. Focus on using your triceps muscles to control the descent.
- Go Down As Far As Comfortable: Lower yourself until your upper arms are parallel with the floor or slightly lower, if it doesn't cause shoulder pain.
- Push Yourself Back Up: Using your triceps, push yourself back up to the starting position, extending your arms fully, but avoid locking your elbows at the top of the movement except for the brief moment at the very beginning, before starting the next rep.
- Repeat: Repeat the movement for the desired number of repetitions.
Important Considerations:
- Elbow Lockout: As the reference notes, do not fully lock your elbows out at the top of each repetition (except for the initial set-up). Locking your elbows can put unnecessary stress on the joint and increase the risk of injury. Maintain a slight bend in your elbows at the top.
- Controlled Movement: Avoid using momentum. Perform the exercise slowly and with control to maximize muscle engagement and minimize the risk of injury.
- Listen to Your Body: If you experience any pain, stop the exercise immediately.
- Target Muscle: This exercise primarily targets the triceps.
