Lever Overhand Triceps Dip
Also known as: machine overhand triceps dip
Lever Overhand Triceps Dip pairs a fixed machine groove with triceps mass behind every press — ready for real load and honest reps.
How to do Lever Overhand Triceps Dip
- Adjust the machine to the appropriate height and secure your body in position.
- Grasp the handles with an overhand grip and position your body so that your arms are fully extended.
- Lower your body by bending your elbows, keeping your upper arms close to your sides.
- Continue lowering until your upper arms are parallel to the floor.
- Pause for a moment, then push yourself back up to the starting position by extending your elbows.
- Repeat for the desired number of repetitions.
Lever Overhand Triceps Dip Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Match the seat and pad settings every session.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Add one plate only when the full range stays smooth.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Control the return instead of letting the stack drop.
Common Lever Overhand Triceps Dip Mistakes
Ignoring seat and pad height between sessions
Write your settings down and reset them before the first rep.
Slamming into lockout and jarring the elbow
Finish firm but stop just short of a hard snap at the top.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Lever Overhand Triceps Dip
Swap Lever Overhand Triceps Dip For
Lever Overhand Triceps Dip — Frequently Asked Questions
How do you do the Lever Overhand Triceps Dip?
Adjust the machine to the appropriate height and secure your body in position. Grasp the handles with an overhand grip and position your body so that your arms are fully extended. Lower your body by bending your elbows, keeping your upper arms close to your sides. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lever Overhand Triceps Dip work?
The Lever Overhand Triceps Dip primarily targets the triceps. It is classified as a arms exercise and is performed with a leverage machine.
How many sets and reps of the Lever Overhand Triceps Dip should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add one plate only when the full range stays smooth. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lever Overhand Triceps Dip good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Lever Overhand Triceps Dip?
Try the Weighted Three Bench Dips, Barbell Lying Close-grip Triceps Extension or the Ez Barbell Decline Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Lever Overhand Triceps Dip the same as the machine overhand triceps dip?
Yes. The Lever Overhand Triceps Dip is also commonly called the machine overhand triceps dip. Different gyms and training programs label it differently, but "machine overhand triceps dip" refer to this same movement.
