1. Before adding any weight, stand or kneel on the levered platform, grasping the handles of the machine with straight elbows.
2 Without arching your back, see how far you can lower yourself without assistance. If you're able to bend your arms 90 degrees and push yourself back to a straight arm position, see how many more you can do. This is your baseline.
3.Now move the pin to the weight plate you think you need, and try again. If you select the right weight, you should be able to lower yourself smoothly and return to the starting position with moderate effort.
4. Start by doing at least 8 to 10 reps, keeping your body centered and your core muscles taut. If you feel any pain in your shoulders or elbows, stop and lower the weight.
5. As you lower your body, try not to scrunch your shoulders around the ears. If you find that happening, try to straighten your upper spine as you enter the dip. That will keep your shoulders centered rather than allowing them to roll back.
6. After completing the first set of 8 to 10 reps, rest for 60 seconds before starting the next set and the set after that. If needed, lower the weight with each set to maintain proper form.