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Tricep Dip Machine

A guided dip movement using a machine, removing the balance demands of bodyweight dips.

Setup

Adjust the machine settings appropriately. Sit or stand according to the machine's design, gripping the handles.

Movement

Press down or forward, depending on the machine type. Extend your arms fully, keeping your torso upright for tricep emphasis. Control the return. Let the weight come back slowly to the starting position.

Return

Maintain an upright torso throughout. Leaning forward shifts emphasis toward the chest instead of the triceps.

Common Mistake to Avoid

Leaning forward excessively. If triceps are the goal, keeping the torso upright maintains that emphasis, same principle as bodyweight dips.

Equipment Assisted dip machine or dip machine
Primary Muscles Triceps
Secondary Muscles Chest, front shoulders

Why it matters

The dip machine provides a stable, guided path for the dip motion, letting a newer lifter focus on the pressing pattern without the stability and bodyweight demands of parallel-bar dips. It's a sensible starting point before progressing to bodyweight dips.

How to do it

  1. Adjust the machine settings appropriately. Sit or stand according to the machine's design, gripping the handles.
  2. Press down or forward, depending on the machine type. Extend your arms fully, keeping your torso upright for tricep emphasis.
  3. Control the return. Let the weight come back slowly to the starting position.
  4. Maintain an upright torso throughout. Leaning forward shifts emphasis toward the chest instead of the triceps.

Common mistakes

  • Leaning forward excessively. If triceps are the goal, keeping the torso upright maintains that emphasis, same principle as bodyweight dips.
  • Using momentum instead of controlled muscle engagement. A controlled press is more effective than a fast, jerky one.
  • Setting the machine incorrectly for your body size. An improperly adjusted machine can create an uncomfortable or less effective pressing angle.
  • Not fully extending the arms at the bottom of the press. Full extension provides more complete range of motion benefit.

Sets & reps by level

Beginner

3 sets of 10–12 reps with light to moderate weight or assistance.

Intermediate

3–4 sets of 8–10 reps at a more challenging weight.

Advanced

4 sets of 8–12 reps, often used as a warm-up or finishing movement alongside bodyweight dips.

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