Chest · Leverage Machine
Plate Loaded Lever Triceps Dip
How to do the plate loaded lever triceps dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Sit in the plate-loaded dip machine and grip the handles with arms bent and elbows back. Press down through the handles to extend your arms until nearly straight, then return under control until your upper arms are about parallel to the floor.
- 1Press down and feel your triceps and lower chest engage
- 2Keep your ribs down and torso upright through the press
- 3Move deliberately rather than relying on speed
Common mistakes
- Don't shrug your shoulders or let them roll forward
- Avoid bouncing out of the bottom position
- Don't rush the reps; control beats momentum
Muscles worked
The plate loaded lever triceps dip mainly works the lower chest, triceps, and mid chest, with the upper chest and front delts assisting.
- Lower ChestPrimary
- TricepsPrimary
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the plate loaded lever triceps dip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.