How and why do you dive while sitting on a Matrix machine?

Machine dips are a good exercise for those who are looking to perform the dip move, but are not comfortable or able to perform bodyweight dips (on parallel bars) or even between two benches.

The advantage of the Matrix dip machine is the forward-tilted backrest which reduces stress on the shoulder joint and allows for a greater range of motion. In addition, the handles rotate in and out allowing the practitioner to adapt the exercise position to their shoulder width.

1. Set the load you want to use.
2. Sit with your feet flat on the floor and your buttocks firmly on the backrest.
3. Grab the handles and straighten your arms without locking them.
4. Bend your arms fully and then straighten your arms again.
5. Perform the planned number of repetitions.

Training tips

• If there is a seat belt, tie it at the top of your thighs for added stability.
• Keep your arms close to your body throughout the exercise (elbows facing back).
• If your elbows come out to the side during the movement, you will be able to lift more weight. However, this is only because you have better leverage; Your arms are not getting stronger. By allowing your elbows to deviate to the side, you use more muscle fibers from your pectoral muscles to perform the movement.
• At the bottom of the movement, focus on maintaining a slight bend in your arms to maintain tension in your triceps.