Dip machine

Seated in a dip machine, the handles press down from the sides until the arms are nearly straight: the dip's press on a guided machine, a step before bodyweight dips.

Dip family

Dip machine

Easier option

Seated in a dip machine, the handles press down from the sides until the arms are nearly straight: the dip's press on a guided machine, a step before bodyweight dips.

DemandEasy

Equipment requiredStrength machine

Muscle focusTriceps · Chest · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Sit in the machine with a handle in each hand at the sides, the elbows bent to a right angle.
Press the handles down until the arms are nearly straight.
Let them rise slowly back.

Form cues

Keep the elbows tucked in.
Don't let the shoulders roll forward at the top.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

McKenzie 2022 · Bench, bar and ring dips: do kinematics and muscle activity differ? (IJERPH) ↗
ACSM 2009 · Progression models in resistance training (machines steady the body and are easy to learn; free weights ask more coordination) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps. Also: Chest, Shoulders.

Equipment

Strength machine

Level

Beginner. See the easier and harder options above.

Similar moves

3D demoBench dipBeginner · A bench or box

Bent-knee bench dip demonstrated on the 3D figure

3D demoBent-knee bench dipBeginner · A bench or box

Barbell bench press demonstrated on the 3D figure

3D demoBarbell bench pressIntermediate · A barbell + A bench or box

Barbell floor press demonstrated on the 3D figure

3D demoBarbell floor pressIntermediate · A barbell

Bench press with chains demonstrated on the 3D figure

3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructions

Chest press machine demonstrated on the 3D figure

3D demoChest press machineBeginner · Strength machine

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Questions people ask

What muscles does the Dip machine work?

Mainly the triceps, with help from the chest and shoulders.

What equipment do I need for the Dip machine?

Strength machine.

Is the Dip machine good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Parallel bar dip.

How do I make the Dip machine harder?

Progress to the Parallel bar dip, or add load, range or slower lowering once your form is solid.