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Machine Dip
PushCompoundMachineBeginner
Muscles worked
Front
Back
TricepsChestShoulders
Instructions
- 1Sit securely in a dip machine, select the weight and firmly grasp the handles.
- 2Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
- 3As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
- 4Now slowly let your arms come back up to the starting position as you inhale.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Machine Dip
The machine dip mimics the classic dip motion while offering adjustable resistance and support that removes the bodyweight stabilization challenge, making it accessible to all levels. Seated with the elbows tucked to emphasize the triceps, it's an excellent alternative for building strength before progressing to full bodyweight dips.
check_circleBenefits
- check_circleAdjustable, accessible load for all levels
- check_circleRemoves the stabilization challenge of the classic dip
- check_circleGood progression toward the bodyweight dip
lightbulbExecution tips
- lightbulbKeep the elbows close to the body to emphasize the triceps
- lightbulbDescend to a 90-degree elbow angle
- lightbulbControl the way up without slamming the elbows locked
warningCommon mistakes
- warningElbows flaring out, shifting work to the chest
- warningRange too short, limiting the triceps contraction
- warningToo much load that breaks technique
helpFrequently asked questions
Does this exercise replace the classic dip?expand_more
It's a good progression toward it, with adjustable load that's more accessible for beginners.
How can I target the chest more than the triceps?expand_more
Flare the elbows slightly out and lean the torso forward during the movement.
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