Dip Machine

A beginner strength exercise for the triceps, done with a machine.

Main muscles: Triceps
Also works: Chest and Shoulders
Equipment: Machine
Level: Beginner
Type: Compound
Movement: Push

How to do the Dip Machine

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dip Machine

Questions

What muscles does the Dip Machine work?

Mainly the triceps, with the chest and shoulders helping.

Is the Dip Machine good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dip Machine?

Good alternatives that train the triceps: Smith Machine Close-Grip Bench Press, Machine Triceps Extension, Bench Dips or Close-Grip Barbell Bench Press.

How many sets and reps of the Dip Machine should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).