Exercise guide
Lever Triceps Dip Plate Loaded
- Beginner
- Compound
- Rep-based
- Upper arms
- Waist
The Lever Triceps Dip is a plate-loaded compound movement that builds significant strength in the triceps, chest, and shoulders while providing more stability than a traditional bodyweight dip. It allows for precise weight increments, making it ideal for progressive overload and targeting the medial and lateral heads of the triceps.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the seat height so that the handles are positioned at mid-chest level when you are seated.
- Sit firmly with your back against the pad and place your feet flat on the floor or the designated footrests.
- Grasp the handles with a neutral grip (palms facing inward) and ensure your wrists are aligned with your forearms.
How to do it
- Exhale as you drive the handles downward by extending your elbows, focusing on pushing through the base of your palms.
- Continue the movement until your arms are fully extended, but avoid forcefully locking out the elbow joints.
- Inhale as you slowly return the handles to the starting position, allowing your elbows to rise until they are at roughly a 90-degree angle.
- Maintain a controlled 2-0-2 tempo, ensuring the weight plates do not touch between repetitions.
Form checklist
- Keep your shoulders pinned back and down; do not allow them to shrug toward your ears.
- Keep your elbows tucked close to your ribcage rather than flaring them out to the sides.
- Maintain an upright torso throughout the set to keep the emphasis on the triceps.
- Ensure your wrists remain neutral and do not bend backward under the weight.
Pro tips
- Focus on the mind-muscle connection by imagining you are pushing the floor away from you to maximize triceps fiber recruitment.
- Pause for one second at the bottom of the movement to emphasize the peak contraction of the triceps.
Make it harder
- Implement a 4-second eccentric (upward) phase to increase time under tension and metabolic stress.
- Perform '1.5 reps' by going all the way down, coming halfway up, going back down, and then returning to the start.
Frequently asked
- What muscles does the lever triceps dip plate loaded work?
- The lever triceps dip plate loaded primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the lever triceps dip plate loaded?
- The lever triceps dip plate loaded uses leverage machine and weight plate.
- Is the lever triceps dip plate loaded good for beginners?
- Yes. The lever triceps dip plate loaded is a beginner-friendly movement and a strong foundation to build on.