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Triceps · Beginner

Seated Dip Machine

Seated dip machine pressing the handles downward to train the triceps, chest, and shoulders with guided resistance.

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Seated Dip Machine demonstration

Exercise overview

Training details

TricepsChestShoulders

Equipment

Dip Machine

Sets × reps

3 × 15

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Adjust the seat and thigh restraint, then sit tall with both hands secure on the dip handles.
  2. 02Set the shoulders down, brace the trunk, and begin with the elbows bent comfortably.
  3. 03Press the handles downward by extending the elbows while keeping the upper arms close to the torso.
  4. 04Pause near full extension without locking the elbows aggressively or lifting from the seat.
  5. 05Allow the handles to rise slowly to the starting position and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionParallel Bar DipsRelated variationPartner Assisted DipRelated variationRing DipRelated variationStraight-Leg Bench DipRelated variationSuspension-Trainer Assisted DipRelated variationChest Dip (on dip-pull-up cage)

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteMachine-Assisted DipComparable substituteClose-Grip Bench PressComparable substituteDiamond Push-UpComparable substituteCable Triceps PushdownComparable substituteHand Stand Push UpComparable substituteBench Press

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