Machines
Machine dip
Machine dip mainly works your triceps. It also helps your chest and front shoulders.
Step by step
- Sit tall, grip the handles, elbows tucked in.
- Press down until your arms are almost straight.
- Rise slowly to a 90 degree elbow bend.
What you should feel
A strong push in the back of your arms and a bit in your chest. Your shoulders should not feel pinched at the bottom.
Common mistake
Shrugging your shoulders up toward your ears; press your shoulders down and away from your ears.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Close-grip push-upTriceps, Chest
Triceps pushdownTriceps
Skull crusherTriceps
DipsTriceps, Chest
Overhead dumbbell triceps extensionTriceps
Bench dip (chair)TricepsQuestions
What muscles does the machine dip work?
Machine dip mainly works your triceps. It also helps your chest and front shoulders.
Can I do the machine dip at home?
Not easily, it needs this: machines. At home, try instead: close-grip push-up, dips, and overhead dumbbell triceps extension.
How many sets and reps of the machine dip?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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