Machine Dip
Also known as: dip machine, seated dip machine, overhand grip machine dip, machine triceps dip
In SetGrip: Machine Dip (Overhand Grip)
On this machine your palms face down over the handles while the frame supports your body, so the fixed path lets you focus purely on driving the elbows straight. Because the load adjusts by pin rather than bodyweight, it works both as a regression from bar dips and as heavy overload beyond them.
How to do the Machine Dip
- Adjust the machine to the appropriate height and secure your body in position.
- Grasp the handles with an overhand grip and position your body so that your arms are fully extended.
- Lower your body by bending your elbows, keeping your upper arms close to your sides.
- Continue lowering until your upper arms are parallel to the floor.
- Pause for a moment, then push yourself back up to the starting position by extending your elbows.
- Repeat for the desired number of repetitions.
Tip: Lock the elbows out with the shoulders pulled down and back, never shrugged up.
Muscles worked
Primary
Triceps · Arms
The triceps extend the elbow to lock out the top, and they take over completely when you stay upright with the elbows tucked.
Common mistakes
- Diving too deep — going far below the point where the upper arm is parallel to the floor stresses the front of the shoulder; stop when you feel a stretch across the chest and press back up.
- Shoulders rolling forward — keep the shoulder blades pulled back and down, and stop the descent before they rotate forward.
- Not choosing a target — leaning forward with elbows out hits the chest, while staying upright with elbows tucked hits the triceps; pick one and hold that position for the whole set.
- Hands too far behind — this pushes the shoulders into a bad position; keep the hands close under the shoulders or use parallel bars instead.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Dips go early in a push session as a main pressing movement, or after bench press for extra chest and triceps volume. They superset naturally with pull-ups or chin-ups on the same station.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Machine Dip work?
The Machine Dip primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Machine Dip good for beginners?
Yes. The Machine Dip is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Machine Dip?
If you cannot do the Machine Dip, try the Triceps Dip, the Feet Elevated Bench Dip or the Between Benches Bench Dip. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Machine Dip, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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