Machine exercise

Seated Dip (Machine) form, muscles worked, and workout tracking

The seated dip machine trains the triceps and lower chest through a guided pressing path. Because the machine fixes the movement and lets you select the load, it is an easy way to overload the dip pattern with strict form, making it useful for higher-rep work or for lifters who cannot yet perform bodyweight dips.

Seated Dip (Machine) illustration

How to do Seated Dip (Machine)

  1. 1Set the seat height so the handles sit just below your shoulders and select your weight.
  2. 2Sit upright with your back against the pad, chest tall, and grip the handles with your elbows tucked.
  3. 3Press the handles down and slightly back until your elbows are nearly straight, squeezing the triceps.
  4. 4Control the return until your upper arms are roughly parallel to the floor without letting the stack rest.
  5. 5Keep your shoulders down and avoid shrugging or leaning forward as you fatigue.

Related exercises

Bench Press - Close Grip (Barbell)

Arms · Barbell

Bench Press (Smith Machine)

Chest · Machine

Bicep Curl (Barbell)

Arms · Barbell

Bicep Curl (Cable)

Arms · Cable

Track Seated Dip (Machine) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.