Dip Machine

Muscles Worked

The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.

How to Dip Machine

1. 1

   Sit securely in a dip machine, select the weight and firmly grasp the handles.

2. 2

   Now 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.

3. 3

   As 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.

4. 4

   Now slowly let your arms come back up to the starting position as you inhale.

5. 5

   Repeat for the recommended amount of repetitions.

Common Mistakes

• • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
• • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
• • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
• • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Band Skull Crusher

beginner triceps

Bench Dips

beginner triceps

Bench Press - Powerlifting

intermediate triceps

Bench Press with Chains

expert triceps

Board Press

intermediate triceps

Body-Up

intermediate triceps

Frequently Asked Questions

Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.