Dip (Machine)

How to do the Dip (Machine)

1. Set the machine to your desired assistance or resistance level and adjust the seat height so the handles are near chest level.
2. Grip the handles with palms facing inward or down, depending on machine design, and position yourself with arms extended or slightly bent at the start.
3. Lower your body by bending your elbows until your upper arms are roughly parallel to the floor or your shoulders drop just below elbow height.
4. Press through the handles to extend your arms fully, returning to the starting position.
5. Repeat for the desired number of reps while maintaining control throughout the movement.

Form tips

• Keep your shoulders down and back throughout the movement to maintain tension on the triceps and avoid shoulder strain.
• Lean slightly forward or stay upright depending on machine design, but avoid excessive forward lean that shifts emphasis away from the triceps.
• Control the descent rather than dropping quickly to maximize muscle engagement and reduce joint stress.

Common mistakes

• Shrugging the shoulders upward at the top reduces triceps activation and places unnecessary stress on the shoulder joints.
• Using momentum or bouncing at the bottom of the movement decreases time under tension and increases injury risk.
• Flaring the elbows out excessively shifts load away from the triceps and can strain the shoulder capsule.

Sets and reps

For strength, perform 3 to 5 sets of 4 to 6 reps with heavier resistance; for hypertrophy, use 3 to 4 sets of 8 to 12 reps with moderate resistance.

Frequently asked questions

What is the difference between assisted and resistance machine dips?

Assisted machine dips use counterweight to reduce the load you lift, making the exercise easier and suitable for beginners or higher-rep work. Resistance machine dips add weight beyond your bodyweight, increasing difficulty for advanced lifters seeking greater overload.

Should I lock out my elbows at the top of machine dips?

Locking out your elbows is generally safe and allows full triceps contraction, but avoid hyperextending or slamming into lockout. If you have elbow discomfort, stopping just short of full lockout can maintain tension while reducing joint stress.

How do machine dips compare to bodyweight or parallel bar dips?

Machine dips allow precise load adjustment and provide stability, making them ideal for beginners or controlled progressive overload. Bodyweight and parallel bar dips require more stabilization and core engagement but may be harder to scale for different strength levels.

More tricep exercises

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• Bench DipTriceps · Bodyweight
• Bodyweight Triceps ExtensionTriceps · Bodyweight
• Close Grip Push UpTriceps · Bodyweight
• Crossover Triceps Extension (Cable)Triceps · Cable
• JM Press (Barbell)Triceps · Barbell