Dip Machine

GymDaze demonstration

Watch Dip Machine

Technique

How to perform Dip Machine

1. Set the machine's resistance and adjust its seat so you can grasp the handles with your elbows comfortably bent.
2. Sit against the back pad with both feet supported and use the grip provided by the machine.
3. Press the handles downward by extending your elbows, keeping your torso against the pad rather than leaning to drive the load.
4. Finish with your arms nearly straight without shrugging.
5. Let the handles rise under control to the starting bend, keeping the movement within the machine's intended range.
6. Repeat without bouncing against the stops.

Programming relevance

Muscles involved

Primary targets: Triceps Lateral Head, Triceps Long Head, Triceps Medial Head, Pectoralis Major Sternocostal Head.