TricepsBeginner

Dip Machine

Strength movement using Machine.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary TricepsSupporting Chest, Shoulders

Movement instructions

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.

Technique guidance

Inhale as the resistance lowers and exhale as you press overhead. Keep the ribs controlled and continue breathing between repetitions.

Arching the lower back or flaring the ribs to move the resistance overhead.
Pressing in an inconsistent path instead of stacking the load over a stable base.
Using momentum or an uncontrolled lowering phase.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Adjust the seat, pads, and range stops to fit before adding resistance, and keep hands clear of moving parts.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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