Dip Machine

Learn how to do Dip Machine with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Triceps Chest Machine

Dip Machine is a Machine exercise that primarily targets the Triceps, with secondary activation of the Chest. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Dip Machine

A machine-based dip movement targeting the triceps, chest, and front shoulders.


Instructions:


  • Adjust the seat height so the handles are aligned with your lower chest.

  • Sit on the machine, grip the handles firmly, and keep your back against the pad.

  • Push the handles down by extending your arms fully without locking the elbows.

  • Control the return phase until your elbows are bent at about 90 degrees.


  • Repeat for the desired number of reps.


Common mistakes:


  • Locking the elbows at the bottom of the movement.

  • Letting the shoulders roll forward.

  • Using excessive weight and sacrificing range of motion.

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Muscles & equipment

Primary muscleTricepsSecondary muscleChest

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dip Machine

Type
Machine exercise
Primary muscle
Triceps
Secondary muscles
Chest
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

More Triceps Exercises

Assisted Dip Machine
MET 4

Assisted Dip Machine

  • Guided Machine
Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Cable Overhead Triceps Extension – Rope (High Pulley)
MET 3.5

Cable Overhead Triceps Extension – Rope (High Pulley)

  • Cable
  • Rope

FAQ: Dip Machine

What muscles does Dip Machine work?

Dip Machine primarily targets the Triceps, with secondary engagement of the Chest.

How do you do Dip Machine correctly?

A machine-based dip movement targeting the triceps, chest, and front shoulders. Instructions: Adjust the seat height so the handles are aligned with y

Is Dip Machine good for beginners?

Dip Machine has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dip Machine?

Dip Machine requires: Machine.

What are the benefits of Dip Machine?

Dip Machine strengthens the Triceps, engages the Chest, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dip Machine?

Similar exercises to Dip Machine include Bench Triceps Dip, Bench Triceps Dip – Legs Extended, Dumbbell Bent Over Kickback, Dumbbell Lying Triceps Extension. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dip Machine better than Bench Triceps Dip?

Both Dip Machine and Bench Triceps Dip target the Triceps. Dip Machine uses Machine, while Bench Triceps Dip offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bench Triceps Dip
MET 4.5

Bench Triceps Dip

  • Bench
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Dumbbell Bent Over Kickback
MET 3

Dumbbell Bent Over Kickback

  • Dumbbells
Dumbbell Lying Triceps Extension
MET 3.5

Dumbbell Lying Triceps Extension

  • Dumbbells
Dumbbell Tate Press
MET 4.5

Dumbbell Tate Press

  • Dumbbells
  • Bench

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