Machine Dip tutorial
The machine dip is a compound exercise that presses the handles down to train the triceps along with the chest and front shoulders. The machine guides a fixed, controlled path, making it friendlier for beginners than bodyweight dips.
How to perform
- Adjust the seat so your elbows are slightly bent when gripping the handles and your shoulders do not shrug.
- Sit with your back against the pad and grip the handles firmly.
- Keep your chest up and pull your shoulders back and down.
- Press the handles down until your elbows are nearly straight.
- Squeeze the triceps briefly at the bottom without harshly locking the elbows.
- Return slowly until your elbows reach about 90 degrees, then repeat.
Breathing: Exhale as you press the handles down and inhale as you return.
Key tips
- Stay upright to keep the focus on the triceps.
- Keep your elbows close to your body.
- Control the return and do not let the weight stack drop.
Common mistakes
- Shrugging the shoulders toward the ears.
- Flaring the elbows outward.
- Bending the elbows too deeply, which stresses the shoulders.
Safety: People with shoulder pain should not bend the elbows past 90 degrees and should choose a light load.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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