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Dip Machine

The Dip Machine primarily targets your Triceps, with support from Chest, Shoulders. It requires machine and is best suited to beginner lifters.

Beginner level · Equipment: Machine · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Shoulders

How to perform Dip Machine

  1. Step 1. Sit securely in a dip machine, select the weight and firmly grasp the handles.
  2. Step 2. 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.
  3. Step 3. 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.
  4. Step 4. Now slowly let your arms come back up to the starting position as you inhale.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What primary muscles does the dip machine target?

The dip machine is an isolation movement designed to target the triceps brachii. By maintaining an upright torso, you maximize tension on the back of the arms throughout the range of motion.

How should I position my elbows for the best results?

Keep your elbows tucked close to your sides rather than flaring them outward. This alignment focuses the load on the triceps and reduces unnecessary strain on the shoulder joints.

What is a common mistake to avoid when using this machine?

Avoid locking out your elbows aggressively at the bottom of the movement or allowing your shoulders to shrug toward your ears. Maintain a stable scapular position and controlled tempo.

Is the dip machine suitable for beginners compared to bodyweight dips?

Yes, the machine is ideal for beginners because it allows for precise weight selection. It provides a stable path of motion to build foundational triceps strength before attempting unassisted dips.

What is the recommended set and rep range for triceps growth?

Perform 3 to 4 sets of 10 to 15 repetitions to prioritize hypertrophy and metabolic stress. This exercise works well as a secondary movement following heavy compound presses.

Sample sets & reps for Dip Machine

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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