Dip Machine
How to do the Dip Machine with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Machine
How to do the Dip Machine
- 1
Sit securely in a dip machine, select the weight and firmly grasp the handles.
- 2
Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
- 3
As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
- 4
Now slowly let your arms come back up to the starting position as you inhale.
- 5
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Dip Machine set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Dip Machine fits
The Dip Machine shows up in training built around a specific goal. See how it fits:
More triceps exercises
Dip Machine: common questions
What muscles does the Dip Machine work?
The Dip Machine primarily works the Triceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the Dip Machine suitable for beginners?
Yes. The Dip Machine is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Dip Machine?
To do the Dip Machine you'll need a weight machine.
Is the Dip Machine a compound or isolation exercise?
The Dip Machine is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Dip Machine with correct form?
Sit securely in a dip machine, select the weight and firmly grasp the handles. Follow the full step-by-step above for the complete movement.
Log your Dip Machine sets, free.
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