Dip Machine

The dip machine is a machine exercise that mimics a triceps dip, a bodyweight exercise performed on parallel bars or on a pull-up and dip station. It targets the triceps first, but also stretches and strengthens the chest and shoulders. Dips with a triceps focus are usually performed with an upright torso, the knees bent and crossed, and the arms close to the body. Dips can be performed for low reps for strength or higher reps for muscle growth.

Benefits

Builds muscle and strength in the triceps, as well as the chest and shoulders
Can add extra weight with a dip belt, dumbbell, or chain
Serious upper-body training with minimal equipment

Type: Strength
Main Muscle Worked: Triceps
Equipment: Cable
Level: Intermediate

8.8

Average

Dip Machine Images

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Dip Machine Instructions

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.

Variations: You can perform this exercise on parallel bars or on a triceps dip assist machine.