Seated Dip Machine

A selectorized machine version of the dip: seated upright with your back against the pad, you press two lever arms down by your sides until your arms are straight. The movement follows the path of a bodyweight dip, but the load is the weight you select on the stack, and the seat takes your body weight.

How to do it

1. Select your weight on the stack 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, keeping your back against the pad.

Tips

• Keep the elbows close to your sides 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.
• Keep your back against the pad; leaning forward shifts the work toward the chest.

Muscles

Primary: Triceps

Secondary: Front deltoid, Chest