Seated Dip Machine
The Seated Dip Machine replicates the tricep and chest-building benefits of parallel bar dips with the convenience of pin-selectable weight. This makes it ideal for lifters who cannot yet perform bodyweight dips or want to add volume after bodyweight dips without compromising form. The ergonomic handles reduce wrist strain compared to parallel bars, and the supported position allows strict focus on the triceps.
Video Demonstration
Step-by-Step Instructions
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Step 1
1. Adjust the seat height so the handles are at a comfortable pressing level
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Step 2
2. Select your weight using the pin; sit and grip the handles firmly
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Step 3
3. Keep your back against the pad and chest up
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Step 4
4. Press down by extending your elbows — focus on using your triceps, not your chest
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Step 5
5. At the bottom, your arms should be nearly straight but not locked
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Step 6
6. Return under control, feeling the stretch in your triceps at the top
Pro Tips
- To emphasize triceps over chest, keep your torso upright and elbows tucked close to your body. Lean forward slightly to incorporate more chest. Do not lock elbows forcefully at the bottom — this places stress on the elbow joint. This machine is excellent for drop sets: reduce weight and continue without rest to fully exhaust the triceps.