How to do a Machine Tricep Dip

Authored by Fitbod

About Machine Tricep Dip

Sets Logged
1,200,864
Popularity Rank
105th
Difficulty
Beginner
Triceps Strength
90 mSCORE 16th
Equipment Required
  • Photo of Tricep Dip Machine
    Tricep Dip Machine
Primary Muscles
Secondary Muscles
None

Instructions: How To

Machine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.

  1. Sit upright in a tricep dip machine with your lower back and shoulders pressed against the back pad.
  2. Grab ahold the handles with your palms in and elbows flexed to 90 degrees.
  3. Keep your elbows close to your body as your extend your arms.
  4. Once you’ve reached full arm extension, controllably extend your elbows back to the starting position.

Performance Tips

  • Are Machine Tricep Dips good for chest?

    Yes, machine dips are good for targeting the chest muscles. They provide a controlled and stable environment, making it easier to focus on the chest compared to free dips. By leaning forward slightly during the exercise, you can emphasize the chest muscles even more. Additionally, machine dips engage the triceps and shoulders, offering a well-rounded upper body workout.

Common Mistakes

  • Overusing Machines

    Machines are great pieces of equipment, however they do hinder your ability to develop smaller stabilizing muscles. Try to work in other variations that require you to stabilize the movement as well.

  • Leaning Forward

    Dips can be used to target both your triceps and chest. Leaning forward will recruit your chest more the further you lean. Keep your chest up as much as possible. If you like to bend your legs underneath you, consider straightening them when you’re targeting triceps.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    55
    lbs
    1 Rep Max
    70
    lbs
  • intermediate
    8
    reps
    75
    lbs
    95
    lbs
  • advanced
    8
    reps
    90
    lbs
    115
    lbs

Enter your stats to calculate your Sets & Reps