Lever Seated Dip

tricepsupper armsleverage machine

Matutunan kung paano gawin ang Lever Seated Dip nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Triceps, na may secondary emphasis sa Chest, Shoulders.

Lever Seated Dip exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever Seated Dip

Sundin ang mga hakbang na ito para maisagawa ang Lever Seated Dip nang may tamang form:

  1. 1Ayusin ang taas ng upuan upang nakapatag ang mga paa sa lupa at nasa 90-degree na anggulo ang mga tuhod.
  2. 2Hawakan ang mga handle ng leverage machine, nakaharap ang mga palad pababa at buong-buo ang pagkakaextenso ng mga braso.
  3. 3Dahan-dahang ibaba ang katawan sa pamamagitan ng pagbaluktot ng mga siko hanggang ang mga itaas na braso ay parallel sa lupa.
  4. 4Huminto sandali, pagkatapos itulak ang sarili pabalik sa simula sa pamamagitan ng pagpapabuwelo ng mga braso.
  5. 5Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Lever Seated Dip

Primary

triceps

Secondary

chestshoulders

Exercise Details

Equipment
leverage machine
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Lever Seated Dip?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever Seated Dip?

Ang Lever Seated Dip ay pangunahing nagta-target sa iyong Triceps. Ang mga secondary muscles na ginagamit ay kabilang ang Chest, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.

Anong equipment ang kailangan ko para sa Lever Seated Dip?

Ang Lever Seated Dip ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever Seated Dip nang may tamang form?

Simulan sa pamamagitan ng Ayusin ang taas ng upuan upang nakapatag ang mga paa sa lupa at nasa 90-degree na anggulo ang mga tuhod. Hawakan ang mga handle ng leverage machine, nakaharap ang mga palad pababa at buong-buo ang pagkakaextenso ng mga braso. Dahan-dahang ibaba ang katawan sa pamamagitan ng pagbaluktot ng mga siko hanggang ang mga itaas na braso ay parallel sa lupa. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Lever Seated Dip?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

What are the best sets and reps for the Lever Seated Dip?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Lever Seated Dip best for?

The Lever Seated Dip fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

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