Dip Machine

A machine-based dip exercise providing weight assistance or resistance. Allows for controlled tricep and chest development with reduced bodyweight reliance.

Instructions

1. Sit securely in the dip machine with your back against the backrest.
2. Select the desired weight on the machine and firmly grasp the handles with both hands.
3. Position your elbows at your sides, bent at approximately 90 degrees, to emphasize the triceps.
4. Exhale and extend your arms downward by contracting your triceps, pressing the handles down.
5. Lower yourself as far as comfortable while maintaining control and keeping tension on the triceps.
6. At the bottom of the movement, maintain a slight bend in your elbows to keep continuous tension.
7. Inhale and slowly allow the handles to return upward, bringing your arms back to the starting position.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep your elbows tucked close to your body throughout the movement to maximize triceps involvement.
• Avoid leaning too far forward, which shifts emphasis away from the triceps toward the chest.
• The machine provides a controlled path of motion, making it beginner-friendly and excellent for learning proper technique.
• Adjust the seat height so your hands start at chest height with elbows bent at 90 degrees.
• Don’t lock your elbows at the top of the movement; maintain slight tension in the triceps.
• This is an excellent exercise for building triceps strength while reducing the risk of joint stress compared to bodyweight dips.