Videos
Instructions
- Sit on the dip machine and place your hands on the handles.
- Position your feet flat on the floor and back against the pad.
- Push the handles downward by extending your elbows.
- Pause briefly at the bottom of the movement.
- Slowly return to the starting position with control.
Technical Tips
- Avoid locking out your elbows at the bottom.
- Keep your core engaged and back flat throughout.
- Control the movement to avoid momentum.
- Adjust the seat height to ensure full range of motion.
Breathing Tips
- Exhale while pushing the handles down.
- Inhale while returning to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Elbow tendinitis or joint pain
- Severe rotator cuff injuries
The Dip Machine is a guided resistance exercise designed to isolate and strengthen the triceps muscles. Ideal for beginners and advanced lifters alike, this machine provides a safe and controlled environment to perform pressing movements without requiring upper-body stabilization. The fixed path of motion ensures proper technique and reduces the risk of injury, making it a valuable tool for targeted arm development. Often found in commercial gyms, the Dip Machine mimics the mechanics of parallel bar dips but eliminates the balance and shoulder stress challenges associated with bodyweight variations. By pressing the handles downward from a seated position, users can focus purely on muscular contraction and controlled extension of the elbows. The movement can also engage supporting muscles such as the lower chest and front shoulders depending on seat position and hand grip. Whether used as a standalone exercise or part of an upper-body workout routine, the Dip Machine offers an efficient way to improve arm strength, definition, and endurance. Its adjustability and guided nature make it accessible for all fitness levels.
What muscles does the dip machine work best?
The dip machine primarily targets the triceps, especially the long, lateral, and medial heads, while also engaging the lower chest and front deltoids to a lesser extent.
Is the dip machine good for beginners?
Yes, the dip machine is ideal for beginners because it provides stability, controlled movement, and reduces joint stress compared to bodyweight dips.
How should I breathe during dip machine exercises?
Exhale as you press the handles down and inhale as you return to the starting position, maintaining steady, controlled breathing throughout.
Can I build big triceps using the dip machine?
Yes, consistent use of the dip machine with proper form and progressive overload can significantly contribute to triceps size and strength.
Is the dip machine safer than doing dips on bars?
The dip machine is generally safer than bar dips, especially for those with shoulder issues, as it offers a fixed range of motion and more control.