Seated Machine Dip

Triceps, chest, front deltsSeated Dip Machine

The seated dip machine isolates your triceps, lower chest, and front delts, offering a stable alternative to bodyweight dips.

How to do it

1Set the seat height so the handles align with your lower chest.

2Sit down, press your back and hips firmly into the seat pad, and place your feet flat on the floor.

3Grip the handles securely and pull your shoulders down away from your ears.

4Exhale and press the handles straight down, driving to near-full elbow extension.

5Inhale and let the handles return up under control without allowing your shoulders to shrug.

Common mistakes

Shrugging your shoulders up toward your ears, shifting work onto your neck and traps.

Lifting your glutes or back off the seat pad to force heavy weight down.

Letting the weight stack shoot up quickly, placing stress on shoulder and elbow joints.

Breathing

Exhale as you press the handles down; inhale as you slowly return upward.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.