Dip Machine
A seated machine dip that presses the arms straight down against a fixed resistance, training the triceps with support from the chest and shoulders. It suits beginners who want dip training without a bodyweight bar setup.
How to do the dip machine
- Sit securely in the dip machine, select your resistance, and grip the handles firmly.
- Keep your elbows in at your sides with roughly a right angle bend to start.
- Extend your arms downward as you exhale, keeping the emphasis on your triceps.
- Keep a slight bend in the elbows at the bottom rather than locking them straight.
- Let your arms rise back up slowly as you inhale, returning to the starting position.
Original library instructions (5 steps)
- Sit securely in a dip machine, select the weight and firmly grasp the handles.
- Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
- As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
- Now slowly let your arms come back up to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the elbows flare out wide, which shifts work away from the triceps toward the chest and shoulders.
- Choosing too much resistance and losing control on the way back up; lighten the load if that happens.
- Rushing through reps instead of pausing briefly at the bottom of each dip.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your elbows tucked close to your sides throughout the set to keep the focus on the triceps.
- Choose a resistance that lets you control the return phase rather than letting the handles snap back.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the dip machine good for beginners?
Yes. The seated, supported setup makes it an approachable way for beginners to train the dip pattern before trying bodyweight dips on a bar.
What muscles does the dip machine work?
It mainly works the triceps, with the chest and shoulders helping to support and extend the arms downward.
