Dip Machine

Technique

How to perform Dip Machine

1. Adjust the seat height so the machine’s handles align roughly with the sides of your chest when you are seated, and load the desired weight on the lever arms.
2. Sit upright with your back firmly against the pad, feet flat on the floor, and grasp the handles with a neutral or pronated grip (depending on the machine’s design). Your elbows should be bent at about 90 degrees. This is your starting position.
3. Brace your core, keep your shoulders down and back, then exhale as you press the handles downward by extending your elbows until your arms are nearly straight. Focus on squeezing your triceps and lower chest without shrugging or flaring your elbows out.
4. Pause briefly at full extension, maintaining tension through your triceps and chest while keeping your torso stable against the back pad.
5. Inhale as you allow the handles to rise back under control until your elbows return to the 90-degree starting position, preventing the weight plates from touching to keep constant tension.
6. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Dip Machine

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Pectoralis Major Sternocostal Head.