Arms / Beginner / Compound (multi-joint)

Dip Machine

A machine exercise for the triceps, with the chest, front delts and forearms assisting.

At a glance

Primary

Triceps

Secondary

Chest, Front delts, Forearms & grip

Equipment

Machines, Dip bars

Movement pattern

Overhead push, Elbow extension

Level

Beginner

Type

Arms, Compound (multi-joint)

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

How to do it

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.

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