Dip Machine

How to do the Dip Machine

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

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, shoulders
Equipment	machine
Difficulty	beginner
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Incline Push-Up Close-Grip Bodyweight Push-Ups - Close Triceps Position Bodyweight Close-Grip Dumbbell Press Dumbbell

Harder than the Dip Machine

Bench Press with Chains expert · Barbell Chain Handle Extension intermediate · Other Equipment Seated Bent-Over Two-Arm Dumbbell Triceps Extension intermediate · Dumbbell

Superset the Dip Machine with

Opposing biceps work — alternate sets without extra rest.

Machine Bicep Curl biceps Machine Preacher Curls biceps Alternate Hammer Curl biceps Alternate Incline Dumbbell Curl biceps

Common questions

What muscles does the Dip Machine work?

The Dip Machine primarily works the triceps, with the chest and shoulders as secondary movers. Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press train the same muscle, across 9 equipment types.

What equipment do you need for the Dip Machine?

A Machine. Without a machine, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Dip Machine suitable for beginners?

Yes, the Dip Machine is rated beginner. Bench Press with Chains, Chain Handle Extension, and Seated Bent-Over Two-Arm Dumbbell Triceps Extension are the progressions from here.

Where should the Dip Machine go in a workout?

Early — the Dip Machine is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Machine Bicep Curl and Machine Preacher Curls later.

Similar exercises

Bench Dips Bodyweight Close-Grip Barbell Bench Press Barbell Close-Grip Dumbbell Press Dumbbell Close-Grip EZ-Bar Press EZ Curl Bar Close-Grip Push-Up off of a Dumbbell Bodyweight Decline Close-Grip Bench To Skull Crusher Barbell