Dip-Maschine

So führst du sie aus

1. 1Preparation and positioning. Select enough counterweight assistance to control the full rep, verify the knee/foot platform and handles, and use the steps rather than climbing onto the moving platform.
2. 2Starting position. Mount with both hands secure, place both knees or feet centrally on the assistance platform, and establish straight-arm support before releasing body weight into the machine.
3. 3Eccentric phase. Bend the elbows and lower the body and assistance platform together under control, using a comfortable torso angle and keeping the shoulders symmetrical.
4. 4Bottom position. Stop at the deepest reproducible, pain-free shoulder range; do not let the counterweight pull you into a deeper position or bounce the platform.
5. 5Concentric phase / lockout. Press the handles down, extend the elbows, and return to stable support without kicking against the platform.
6. 6Breathing and bracing. Inhale and brace before lowering, exhale through the press as appropriate, and stabilize at the top before dismounting.
7. 7Valid rep. A rep starts and ends in stable support, reaches the same bottom marker, and keeps both body and assistance platform controlled without bounce or asymmetric press-out.

Häufige Fehler

• Losing wrist–forearm alignment

  Korrektur: Stack the wrist over the forearm and adjust grip, handle, or range before adding load.

• Elbows escaping the intended path

  Korrektur: Use a repeatable elbow angle that keeps forearms supportive and shoulders controlled.

• Creating range with the lower back

  Korrektur: Keep ribcage over pelvis and stop at the shoulder range you can own.

• Bouncing or dropping the bottom

  Korrektur: Lower under control to a fixed marker and reverse without rebound.

Sicherheit

• Aktuelle Schultersymptome erfordern einen individuell verträglichen Armweg und Bewegungsumfang; erzwing keinen pauschalen Ellbogenwinkel und keine Endposition gegen den Schmerz.
• Erzwing keine tiefe Dehnung in Schulterstreckung oder horizontaler Abduktion; leg die untere Position über den kontrollierbaren, symptomfreien Schulterbewegungsumfang fest.
• Stell die Maschine auf die Person ein, prüf Steckbolzen bzw. Aufsatz und die Sicherheitsstopps, und halt Hände, Kleidung und andere Personen von Hebel, Kabel und Gewicht fern.

Progressionen & Alternativen

• RegressionDip-Press-Maschine— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Assisted Dip Machine.
• ProgressionBodyweight Parallel-bar Dip— Increase load, range, instability, or skill demand after Assisted Dip Machine is repeatable through the planned volume with reserve and no technique drift.
• AlternativeErhöhter Liegestütz— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Assisted Dip Machine is impractical or poorly tolerated.