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Seated Machine Dip: 3-4 Sets Of 8-10 Reps

(Superset with Single-Arm Machine Preacher Curl)

You'll notice that the handles will rotate on most dip machines, offering a wider or narrower grip option. The wider setting will activate more chest, while the narrow grip will blast your triceps mercilessly.

Keep your shoulders down, away from your ears, and push through your palms. You may feel that you need to go heavier on these, but if you slow the tempo, you'll be surprised at how much the intensity increases!