Strength Training · Bodybuilding
Machine Seated Dip
The machine seated dip is a seated press that trains your triceps, with help from your chest and front shoulders. You push handles down beside your torso along a guided path.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Select your working weight using the machine’s adjustment system.
- Adjust the seat so your elbows bend about 90 degrees at the starting handle position.
- Sit against the back pad with your feet flat on the floor.
- Grasp the handles beside your torso.
- Press the handles down until your arms are nearly straight.
- Return the handles to the starting position.
Form cues
- Keep your wrists straight.
- Keep your shoulders away from your ears.
- Exhale as you press.
Common mistakes
- Rocking forward to pressReduce the weight until you can keep your torso still throughout the rep.
- Returning too farShorten the return if your upper arms travel far behind your torso or your shoulders roll forward.
- Letting the handles spring upwardTake about two seconds to return, resisting the weight throughout.
Safety
Too much weight or an excessive return range can strain your shoulders. Snapping your elbows straight under load can irritate them.
- Test the seat and handle settings with a light warm-up set.
- Secure any lap restraint provided before pressing.
- End the set if you feel joint pain or lose control of the handles.
- Let the weight stack settle fully before releasing your grip.
If you have an existing shoulder or elbow injury, ask a physiotherapist or doctor about an appropriate load and range before starting.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Seated Dip Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to perform about two more controlled reps at the end of each set.