Machine Dips
- Beginner
- Machine
The machine dip recreates the parallel-bar dip pattern in a seated, fully supported position. The lifter pushes a pair of handles down and forward against a selectorized stack, working the chest and triceps through a vertical pressing motion. Because load can be dialed in or scaled down, it gives lifters a reliable on-ramp to full bodyweight dips and a way to push close to failure safely.
How to do the Machine Dips
- Set the seat height so your shoulders sit just above the handles when your arms are fully extended down.
- Grip the handles with palms facing each other and press your back firmly into the pad.
- Push the handles down and slightly forward by extending the elbows and engaging the chest and triceps.
- Lock out at the bottom without slamming the joints, holding the squeeze for a beat.
- Let the handles return slowly over 2 to 3 seconds until the elbows reach about 90 degrees.
- Reset your posture and repeat for 8 to 12 reps, keeping the chest tall the whole set.
Muscles worked
- Primary:
- Chest
- Secondary:
- Triceps
Why train it
- Builds chest and triceps strength with scalable, dialable load.
- Creates a safe progression path toward unassisted parallel bar dips.
- Trains vertical pressing without the wrist demand of barbell work.
Common mistakes
- Letting the elbows flare wide, which pulls tension off the triceps and stresses the front shoulders.
- Setting the seat too high so the elbows can't reach a full stretch, shortening the working range.
- Letting the stack drop fast at the top of each rep, removing the slow lowering phase.
- Hunching the shoulders forward under load instead of staying tall and proud through the chest.
Frequently asked questions
What muscles do Machine Dips work?
Machine Dips train the chest as the main target. Expect the triceps to take some of the load as well.
What equipment do I need for Machine Dips?
Only a machine. Nothing beyond that is required to run the movement the way it is described above.
Are Machine Dips suitable for beginners?
Yes. Machine Dips are rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do Machine Dips at home?
Only if your home setup runs to a machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of Machine Dips should I do?
Three to five sets of 6 to 12 reps. Sit at the lower end with heavier weight when you are chasing strength, and at the upper end when you are chasing size.
What are good alternatives to Machine Dips?
Bodyweight Knee Push Ups, Cable Bench Press, and Dumbbell Bench Press train the same primary muscles as Machine Dips. Pick whichever one matches the equipment in front of you.