Select the appropriate resistance matching your type of training. Sit securely in the dip machine and firmly grasp the handles at shoulder level. Secure your feet under the backrest so that your knees are bent at about a 90-degree angle.
Extend your arms downwards (eccentric contraction) as you exhale. Then go back to the starting position as you inhale and flex your elbows. Keep your elbows pointing backwards throughout the exercise. Avoid bending your wrists (dorsal flexion) at any time. Repeat as required.
Make sure your hands are in the correct position and avoid extensive dorsal flexion in your wrists. As you go back to the starting position, avoid lifting your shoulders and eliminate using your upper trapezius muscles. Keep your elbows close to your torso and pointing backwards, avoid sideway motion. Keep your torso straight all the way to eliminate straining your lower back. Focus on abdominal breathing!
Make sure to use the correct technique and muscle contraction for the best result.