Breathing
Inhale as the resistance lowers and exhale as you press overhead. Keep the ribs controlled and continue breathing between repetitions.
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The Dip Machine primarily works the triceps, with the chest and shoulders supporting the movement. It is a strength movement performed with machine.
1 / 2How to
Movement instructions
Sit securely in a dip machine, select the weight and firmly grasp the handles.
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.
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.
Now slowly let your arms come back up to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Technique guidance
Inhale as the resistance lowers and exhale as you press overhead. Keep the ribs controlled and continue breathing between repetitions.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same machine setup, range of motion and recording method when comparing Dip Machine sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Triceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the triceps using something else.
Related
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