1. Setup: Adjust the seat height on the dip machine so that the handles are at a comfortable level.
2. Grip: Grasp the handles with an overhand grip, palms facing down.
3. Starting Position: Sit with your stomach against the pad and feet flat on the floor. Engage your core.
4. Execution: Push down on the handles until your arms are fully extended.
5. Return: Slowly bend your elbows to lower your body back to the starting position. Repeat for the desired number of reps.