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Chest ยท Dip

Seated Dip Machine

A compound dip exercise for the triceps, done with a machine. It also works the chest and front delts.

Machine Compound Reps and weight Also called: Machine Dips, machine dip
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Triceps

Do most of the work.

Secondary

Chest and Front delts

Help during each rep.

  • TricepsBack of the upper armPrimary
  • ChestPecsSecondary
  • Front deltsFront of the shouldersSecondary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Shoulders down, away from the ears, chest slightly forward.
  3. Lower until the upper arms are about parallel, no deeper than is comfortable.
  4. Press up without locking the elbows hard.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Going deeper than is comfortable. Stop around where the upper arms are parallel to the floor.
  • Shoulders rolling forward and up. Keep the shoulders down and away from the ears.
  • Bouncing out of the bottom. Lower under control and press up smoothly.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.