Machine Dip

How to Perform the Machine Dip

Adjust the seat height so the handles are at approximately shoulder level when seated.
Sit down with your back flat against the pad and feet firmly on the floor.
Grip the handles at your sides with your palms facing inward or downward, depending on the machine.
Press the handles downward by extending your arms, pushing through your palms.
Fully extend your arms at the bottom of the press without locking out aggressively.
Slowly allow the handles to return upward by bending your elbows in a controlled manner.
Stop when your elbows are at roughly 90 degrees or when you feel a comfortable stretch in the chest.
Repeat for the prescribed number of repetitions.

Not going deep enough to fully stretch the chest

Lower until your elbows reach at least 90 degrees to achieve proper chest activation.

Flaring the elbows out too wide

Keep your elbows at a moderate angle to protect the shoulder joints; a slight tuck is ideal.

Rushing through reps with poor control

Use a controlled tempo, especially on the eccentric phase, to maximize muscle engagement.

✓Provides the benefits of dips in a controlled, machine-guided path suitable for all fitness levels.
✓Allows precise load selection for progressive overload.
✓Effectively targets the lower chest, triceps, and anterior deltoids simultaneously.

●Lean slightly forward during the press to emphasize chest activation over triceps.
●Keep your shoulder blades retracted and depressed throughout the movement for stability.
●This is an excellent alternative for those building up to full bodyweight dips.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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