How to do a Machine Tricep Dip
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Machine Tricep Dip
Tricep Dip Machine
Workouts with Machine Tricep Dip
Target muscles worked
Instructions for Proper Form
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.
- Sit upright in a tricep dip machine with your lower back and shoulders pressed against the back pad.
- Grab ahold the handles with your palms in and elbows flexed to 90 degrees.
- Keep your elbows close to your body as your extend your arms.
- Once you’ve reached full arm extension, controllably extend your elbows back to the starting position.
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Machine Tricep Dip is also known as:
- Machine Dip
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 Form 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.
Weight & 1 Rep Max Calculator
Average Machine Tricep Dip standards by male, female, weight, age and height
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.
- beginner8reps55lbs1 Rep Max70lbs
- intermediate8reps75lbs95lbs
- advanced8reps90lbs115lbs
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Alternative Exercises to Machine Tricep Dip
1. Machine Tricep Extension
90.2 mSCORESWAPPED 8,787 TIMESSimilar to other tricep extensions, this variation is an isolation movement that targets the triceps. The use of a machine restricts your range of motion, and adds a ton of stability to the movement. By placing your elbows against the pad, you ensure that the movement is coming entirely from your triceps, and you aren’t accidentally recruiting additional muscle groups.
- Beginner
- Triceps
- Triceps Extension Machine
2. Cable Tricep Pushdown
97.9 mSCORESWAPPED 4,853 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
- Beginner
- Triceps
- Rope Cable
3. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 4,393 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
4. Dip
93.9 mSCORESWAPPED 4,342 TIMESDips are a compound, bodyweight triceps exercise, and an incredibly common exercise. The exercise requires you to raise and lower yourself in a suspended position by flexing and extending your arms. With the standard variation, this is mostly accomplished by engaging your triceps, however other variations can shift this to be more of a chest exercise.
- Beginner
- Triceps
- Dip (Parallel) Bar
5. Seated Tricep Press
97.4 mSCORESWAPPED 3,789 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
6. Bench Dip
93.8 mSCORESWAPPED 3,255 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
- Beginner
- Triceps
- Flat Bench
7. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 2,517 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
8. Dumbbell Kickbacks
93.7 mSCORESWAPPED 2,054 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
9. Assisted Dip
85.2 mSCORESWAPPED 1,901 TIMESAssisted Dip is an easier variation on the more standard Dip. Similar to other dip variations, this is a compound exercise that primarily targets your triceps. Unlike the standard dip, you can reduce the resistance of this exercise by kneeling on a counterweight to assist you. Kneeling on the pad also adds more stability to the movement which makes it easier to focus on exertion rather than stability. This is a great exercise for anyone looking to work towards performing full bodyweight dips.
- Beginner
- Triceps
- Assisted Weight Machine
10. Skullcrusher
97.2 mSCORESWAPPED 1,483 TIMESSkullcrushers are an isolation exercise that targets the triceps. By laying back on a bench, you prevent yourself from swaying or leaning into the movement in order to help you move the weight. An EZ-Bar helps you find a comfortable grip, while still adding stability to the movement similar to a barbell variation.
- Beginner
- Triceps
- Flat Bench
- EZ Bar