Dip MachineMuscles Worked
The dip machine works your triceps, with your chest and front delts helping as you press the handles down. It follows the same pushing pattern as bar dips but lets you choose the load, so it suits anyone who isn't ready for bodyweight dips yet.
How to do it
- Set the seat so the handles are around the height of your lower chest when you take hold of them, then pick your weight.
- Sit tall with your back against the pad and grip the handles, elbows bent and pointing back.
- Keep your elbows close to your sides and press the handles down until your arms are almost straight.
- Pause briefly at the bottom while you squeeze your triceps.
- Let the handles rise slowly until your elbows are bent to about a right angle, then press again.
Form tips
- Keep your shoulders down and back rather than shrugging up as the handles rise.
- Tuck your elbows to keep the triceps working; flaring them wide brings in more chest.
- Add weight in small steps as you get stronger, and use the machine to build up to bodyweight dips if that's your goal.
Why it made the list
No. 10 of 12
Best Tricep Exercises
Machine-guided dip motion for those who can't do bodyweight dips yet. Adjustable resistance for progressive overload.
More tricep exercises
See it on your own body map
Log your Dip Machine sets in KasMaker and watch your triceps, chest, and shoulders fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
