Machine Dips
A seated, assisted dip pattern that trains the chest and triceps without the demands of bodyweight work — a bridge to parallel-bar dips.
How to do it
- Set the seat height so your shoulders sit just above the handles when your arms are fully extended downward.
- Grip the handles with palms facing each other and press your back firmly into the back rest.
- Push the handles down and slightly forward, extending your elbows and engaging your chest and triceps.
- Lock out at the bottom without slamming the joints, squeezing the muscles for a moment.
- Return the handles slowly over 2–3 seconds until your elbows reach about 90 degrees.
- Reset your posture and repeat for 8–12 reps, keeping your chest high throughout the set.
Key technique cue
Keep the elbows in, chest forward — don't slump and don't drop the stack at the top.
Common mistakes
- ✕ Flaring the elbows out to the sides, which takes load off the triceps and stresses the front delts.
- ✕ Setting the seat too high, so the elbows never reach a full stretch.
- ✕ Letting the stack drop quickly at the top, which removes the slow negative phase.
- ✕ Slouching under load instead of keeping a tall, proud chest-forward posture.
Benefits
- ✓ Builds chest and triceps strength with an adjustable load.
- ✓ Creates a safe progression path to unassisted parallel-bar dips.
- ✓ Trains a vertical press without the wrist stress of a barbell.
Progression: from easier to harder
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Step 1 You are here - Machine Dips
- Bench Dips
- Step 2
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Step 3
About the exercise
Machine Dips reproduce the parallel-bar dip pattern in a seated, fully supported position. The lifter pushes a pair of handles down and forward against a selector stack, working the chest and triceps through a vertical press. Because the load can be dialed in, the exercise offers a reliable path to full dips and a safe way to work close to failure. It fits beginner push days, dip progressions, and training for older adults and people returning to training.
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