Arms / Beginner / Compound (multi-joint)

Seated Machine Dip

A seated machine dip pressing handles down beside the body to strengthen the triceps and lower chest.

At a glance

Primary

Triceps, Chest

Secondary

Front delts

Equipment

Machines

Movement pattern

Elbow extension, Straight-arm pull (shoulder extension)

Level

Beginner

Type

Arms, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Sit in the dip machine and grip the handles beside your torso with elbows bent.
2. Keep your chest up and shoulders down.
3. Press the handles down until your arms are straight.
4. Slowly return to the start.

Tips

• Keep your elbows close to your body.
• Do not let your shoulders shrug up.

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