Seated Dip Machine
A seated machine that mimics the dip by pressing handles down beside the body, training the triceps and chest with adjustable load.
Primary muscles
- Triceps
Secondary muscles
- Chest (Pectoralis Major)
- Front Delts
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit with your back against the pad, adjust the seat so the handles are about level with the lower chest, and grip them with elbows bent behind you.
Keep the chest up and shoulders down.
Press the handles down until the arms are straight.
Squeeze the triceps at the bottom.
Let the handles rise under control until the elbows are at about 90 degrees.
Breathing: Exhale as you press down, inhale as the handles rise.
Coaching tips
Shoulders away from the ears
Elbows track back
Full lockout
Common mistakes
Letting the handles rise too high
Shrugging
Leaning forward off the pad
Safety notes
Stop the upward range when the elbows reach about 90 degrees to keep the shoulders comfortable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.