Seated Dip Machine

Triceps, Chest, Front DeltsMachine

A machine variation of parallel bar dips targeting the triceps. The seated setup keeps shoulder stress low, isolates triceps safely, and involves the chest and front delts.

How to do it

1Adjust the seat height so the handles line up with lower chest level.

2Sit back tight against the pad and grab the handles with a firm grip.

3Exhale and press the handles down smoothly until your arms fully lock out.

4Pause at the bottom to feel the peak contraction in your triceps.

5Inhale as you slowly control the weight back up to the start position.

Common mistakes

Peeling your back off the seat pad, shifting stress into your lower back and off your triceps.

Shrugging your shoulders toward your ears, straining your neck and upper traps.

Letting the stack slam back up, putting harsh shock on your elbow joints.

Breathing

Exhale as you press the handles down; inhale as you slowly control the handles back up.

Make it harder or easier

To lighten the work, reduce weight and motion depth. To make it tougher, pause for two seconds at full lockout at the bottom.

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.