Dip Machine
How to do the Dip Machine
- 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.
How to program the Dip Machine
Sets and reps
As a compound movement, the Dip Machine responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Dip Machine is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Dip Machine into a plan
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Frequently asked questions
What muscles does the Dip Machine work?
The Dip Machine primarily targets the Triceps. It also recruits the Chest, Shoulders as supporting muscles.
What equipment do I need for the Dip Machine?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Dip Machine should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
