Machine Tricep Dip

Muscles Worked

How to Perform

1. 1

   Adjust the seat height so the handles align with the target muscles. Your back should be flat against the pad.

2. 2

   Grip the handles firmly, brace your core, and un-rack the weight if applicable.

3. 3

   Press through the full range of motion in a smooth, controlled arc. Exhale during the pressing phase.

4. 4

   Return to the starting position under control without letting the weight stack crash. Maintain constant tension.

Common Mistakes

• Not adjusting the machine to your body. Take 30 seconds to set the seat height, pad positions, and range-of-motion stops.

• Letting the weight stack crash between reps. Maintain control and constant tension.

• Using momentum by rocking your torso. Let the machine guide the path and focus on the target muscle.

Pro Tips

• Use machines for higher-rep sets where stabilization fatigue limits your free-weight performance. Machines remove the stability requirement and let you push the target muscle harder.

• Try unilateral (one-arm or one-leg) variations on machines to identify and correct strength imbalances between sides.

Related Exercises