Smart Workout Diary

Machine Dip

The machine dip is a guided pressing exercise performed on a dip machine. It primarily trains the triceps, with meaningful assistance from the chest and front shoulders. It supports upper-body pushing strength and triceps muscle development while providing more stability than bodyweight dips.

Demonstration

Machine Dip — demonstration 1
Machine Dip — demonstration 2

Instructions

  1. Set the load and seat: Choose a manageable weight and adjust the seat or handles so your hands can grip the handles comfortably with your shoulders relaxed.
  2. Take the starting position: Sit tall with your back supported, feet planted, chest lifted, and hands firmly on the handles. Keep your wrists neutral.
  3. Press the handles down: Brace your abdomen and press the handles through a smooth range by extending your elbows. Keep your shoulders down rather than shrugging.
  4. Finish with control: Stop just before forcefully locking the elbows, then slowly let the handles return until your elbows are bent comfortably. Do not let the weight stack slam.
  5. Repeat consistently: Keep your torso stable and use the same controlled range on every repetition. End the set if shoulder, elbow, or wrist pain occurs.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a controlled load: Choose a weight that lets you avoid swinging, bouncing, or driving the movement with your torso.
  2. Keep elbows tracking naturally: Do not force the elbows excessively wide or tightly pinned; follow the machine's intended path.
  3. Control both phases: Press smoothly and make the return deliberate, especially near the bottom position.
  4. Breathe steadily: Exhale as you press and inhale as the handles return.
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