Plate-Loaded Seated Dip Machine

A plate-loaded version of the seated dip machine: you sit with your back against the pad and press two lever arms down by your sides against weight plates loaded on a sleeve behind you. It trains the triceps along the same pressing path as the selectorized dip machine, with the resistance set by the plates you load.

How to do it

1. Load the plates evenly on the sleeve and adjust the seat so the handles are at about shoulder height when you are seated.
2. Sit upright with your back against the pad and grip the handles at your sides with your elbows bent.
3. Keep your shoulders down and your chest up, then press the handles down by straightening your elbows.
4. Squeeze your triceps at the bottom, with your arms straight but not locked out hard.
5. Let the handles rise back up under control until your elbows are bent to about 90 degrees.
6. Repeat for the planned repetitions, then return the lever to its safety stop before you stand up.

Tips

• Start light and add plates gradually; if the handles stop short of full extension the load is too heavy.
• Keep the elbows close to your sides and your back against the pad so the work stays on the triceps.
• Do not let the shoulders roll forward or shrug as the handles rise; stop where the stretch in the chest and shoulders is comfortable.

Muscles

Primary: Triceps

Secondary: Front deltoid, Chest