Lever Seated Dip

Setup

1. 01Adjust the seat so the handles sit level with your lower chest when seated.
2. 02Sit tall with your back against the pad and feet flat on the floor.
3. 03Grip the handles with a neutral grip and pull the shoulders down away from the ears.
4. 04Set the weight so you can control the full range on the first rep.

Execution

1. 01Brace the trunk and press the handles down until the elbows are fully extended.
2. 02Keep the elbows tracking close to the torso, not flaring wide.
3. 03Return under control until the elbows reach roughly 90 degrees or slightly deeper.
4. 04Press back to lockout without shrugging or lifting off the seat.

Checkpoints

• -Back and hips stay against the pad the whole set.
• -Shoulders stay depressed, not rolled forward.
• -Elbows extend fully at the bottom of each press.
• -The weight stack never slams between reps.

Common mistakes

• -Shrugging the shoulders toward the ears to move more weight.
• -Cutting the range short and only pressing the bottom half.
• -Rocking the torso forward to lever the handles down.
• -Letting the elbows flare wide, shifting stress off the triceps.