What is the hand placement and elbow action in Hip ROM #8 Tricep Dips?

What is the hand placement and elbow action in Hip ROM #8 Tricep Dips?

• A. Standing facing the footbar with elbows bent
• B. Lying prone with arms extended
• C. Back faces the machine, hands on footbar. Bend and straighten elbows for tricep dips while keeping shoulders down and ribs controlled.
• D. Seated with arms overhead

Answer: (C)

The action being tested is using the triceps through controlled elbow flexion and extension with proper upper-body bracing. To set up correctly, place your hands on the footbar and position your back against the machine. As you perform the movement, bend the elbows to dip down, then straighten the elbows to press back up. Keep the shoulders pulled down and the ribs braced to prevent shrugging or flaring the chest, which helps the triceps do the work rather than other muscles. This setup and motion distinguish it from other options: standing with elbows bent wouldn’t place you in this back-braced, footbar-supported position; lying prone with arms extended targets different movements; and seated with arms overhead changes the leverage and eliminates the dip pattern.

The action being tested is using the triceps through controlled elbow flexion and extension with proper upper-body bracing. To set up correctly, place your hands on the footbar and position your back against the machine. As you perform the movement, bend the elbows to dip down, then straighten the elbows to press back up. Keep the shoulders pulled down and the ribs braced to prevent shrugging or flaring the chest, which helps the triceps do the work rather than other muscles.

This setup and motion distinguish it from other options: standing with elbows bent wouldn’t place you in this back-braced, footbar-supported position; lying prone with arms extended targets different movements; and seated with arms overhead changes the leverage and eliminates the dip pattern.