Smart Workout Diary

Machine Seated Tricep Dip

The machine seated tricep dip is a guided pressing exercise performed while seated on a dip machine. It primarily trains the triceps, with support from the chest and shoulders, and can help build upper-body pressing strength and muscle.

Demonstration

Machine Seated Tricep Dip — demonstration 1
Machine Seated Tricep Dip — demonstration 2

Instructions

  1. Adjust the machine so the seat and handles allow you to sit upright with your feet firmly supported and your hands comfortably gripping the handles.
  2. Select a manageable load and sit tall with your back against the pad, chest lifted, and shoulders gently drawn down.
  3. Begin with your elbows bent and close to your sides; keep your wrists straight and your torso stable.
  4. Press the handles down by extending your elbows until your arms are nearly straight, without forcefully locking the elbows.
  5. Exhale as you press, keeping your shoulders away from your ears and avoiding a forward lean.
  6. Return slowly as you inhale, allowing the elbows to bend under control until you reach a comfortable starting position; repeat.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbows close to the torso to emphasize the triceps and reduce unnecessary shoulder movement.
  2. Use a smooth, controlled return; do not let the weight stack pull your arms back abruptly.
  3. Reduce the load if you need to lean forward, shrug your shoulders, or lose wrist alignment.
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