Dip Machine
Learn how to do Dip Machine with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Dip Machine is a Machine exercise that primarily targets the Triceps, with secondary activation of the Chest. It has a MET value of 4.5, meaning a 70 kg person burns approximately 158 calories in a 30-minute session.
How to Do Dip Machine
A machine-based dip movement targeting the triceps, chest, and front shoulders.
💡 Instructions:
Adjust the seat height so the handles are aligned with your lower chest.
Sit on the machine, grip the handles firmly, and keep your back against the pad.
Push the handles down by extending your arms fully without locking the elbows.
Control the return phase until your elbows are bent at about 90 degrees.
Repeat for the desired number of reps.
⚠️ Common mistakes:
Locking the elbows at the bottom of the movement.
Letting the shoulders roll forward.
Using excessive weight and sacrificing range of motion.
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Start Free TrialMuscles Worked by Dip Machine
Equipment
- Machine
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Dip Machine
- Type
- Machine exercise
- Primary muscle
- Triceps
- Secondary muscles
- Chest
- MET value
- 4.5
- Calories (30 min, 70 kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
More Triceps Exercises
FAQ: Dip Machine
What muscles does Dip Machine work?
Dip Machine primarily targets the Triceps, with secondary engagement of the Chest.
How do you do Dip Machine correctly?
A machine-based dip movement targeting the triceps, chest, and front shoulders. 💡 Instructions: Adjust the seat height so the handles are aligned with y
Is Dip Machine good for beginners?
Dip Machine has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Dip Machine?
Dip Machine requires: Machine.
What are the benefits of Dip Machine?
Dip Machine strengthens the Triceps, engages the Chest, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Dip Machine?
Similar exercises to Dip Machine include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dumbbell Bent Over Kickback, Dumbbell Lying Triceps Extension. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Dip Machine better than Bench Triceps Dip?
Both Dip Machine and Bench Triceps Dip target the Triceps. Dip Machine uses Machine, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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