Dip Machine

Build tricep and chest strength with machine stability — a beginner-friendly path to mastering the dipping movement pattern

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Vertical)
Primary Muscles	Triceps, Chest
Secondary Muscles	Front Delts
Equipment	Dip Machine (Assisted or Seated)
Difficulty	⭐ Beginner
Priority	🟢 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Seat height: Adjust so handles are at lower chest height when seated
2. Weight selection: Choose appropriate weight (assisted) or resistance (seated machine)
3. Body position: Sit upright with back against pad (if applicable)
4. Grip: Grab handles with neutral grip, hands shoulder-width apart
5. Starting position: Arms extended or slightly bent, depending on machine type

Equipment Setup

Equipment	Setting	Notes
Seat height	Handles at lower chest level	Ensures proper range of motion
Weight/Assistance	Allows 8-15 controlled reps	More assistance = easier
Back pad	Firm contact	Maintains stability
Foot position	Flat on platform or footrest	Secure, stable base

Machine Type Differences

Assisted Dip Machine

How it works: Kneeling platform with assistance

• Kneel or stand on platform
• Machine provides upward assistance
• More assistance = easier
• Best for: Learning dip pattern, building to bodyweight

Key point: Higher weight selected = MORE assistance (easier)

Seated Dip Machine

How it works: Seated with handles beside body

• Sit upright on seat
• Press handles down to extend arms
• Weight stack provides resistance
• Best for: Controlled tricep work, shoulder-friendly option

Key point: Higher weight selected = MORE resistance (harder)

Plate-Loaded Dip

How it works: Bodyweight dips with added plates

• Perform bodyweight dip on machine
• Add plates for extra resistance
• Best for: Advanced trainees, progressive overload

Key point: For those beyond bodyweight dips

Setup Cue

"Shoulders down and back, chest proud — maintain this posture throughout"

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🔄 Execution

The Movement

⏸️ Start Position

What's happening: Arms extended, body supported

1. Arms extended or slightly bent
2. Shoulders down and back (not shrugged)
3. Chest up, core engaged
4. Grip handles firmly
5. Weight balanced and stable

Feel: Full body tension, ready to lower

⬇️ Lowering

What's happening: Controlled descent by bending elbows

1. Bend elbows to lower body/press handles up
2. Keep elbows at 45° angle (not flared wide)
3. Lean slightly forward from hips
4. Lower until shoulders are level with or slightly below elbows
5. Maintain shoulder blade retraction

Tempo: 2-3 seconds (slow and controlled)

Feel: Stretch in chest and triceps, shoulders stable

⏸️ Bottom Position

What's happening: Maximum stretch, transition point

1. Shoulders at elbow height or slightly below
2. Elbows at ~90° angle
3. Light stretch in chest and shoulders
4. Maintain tension, don't relax
5. Don't go so deep it hurts shoulders

Common error here: Going too deep or bouncing. Control the depth.

⬆️ Pressing

What's happening: Driving up to start position

1. Press through hands to extend arms
2. Drive elbows down and slightly back
3. Think "push the ground away" (assisted) or "push handles down" (seated)
4. Maintain forward lean
5. Return to full arm extension

Tempo: 1-2 seconds (controlled, powerful)

Feel: Triceps and chest firing, powerful push

Key Cues

Primary Cues

• "Shoulders down and back" — prevents shoulder injury
• "Elbows at 45°" — optimal angle for triceps and chest
• "Lean slightly forward" — engages chest more effectively

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Endurance	2-0-2-0	2s down, no pause, 2s up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps	Elbow extension — straightening arms	████████░░ 80%
Lower Chest	Shoulder extension — pushing down and forward	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion and stabilization	██████░░░░ 60%

Stabilizers

Muscle	Role
Core	Stabilize torso position
Scapular Stabilizers	Maintain shoulder blade position and stability

Muscle Emphasis by Body Position

More upright torso: Emphasizes triceps (70% triceps, 60% chest) More forward lean: Emphasizes chest (65% triceps, 80% chest) Adjust your torso angle to target your weak point or training goal.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Shrugging shoulders	Shoulders rise toward ears	Neck strain, less muscle work	"Shoulders down and back" cue
Elbows flaring wide	Elbows at 90° to body	Shoulder impingement risk	Keep elbows at 45°, closer to body
Bouncing at bottom	Using momentum	Less muscle work, injury risk	Control the descent, pause briefly
Partial range of motion	Not lowering enough	Missing full muscle stretch	Lower until shoulders at elbow level
Leaning too far back	Torso too vertical	Becomes all triceps, misses chest	Slight forward lean from hips

Most Common Error

Shoulder shrugging — if your shoulders rise up toward your ears during the movement, you're putting unnecessary stress on your neck and shoulders while reducing tricep and chest activation. Keep shoulders depressed (down) throughout.

Self-Check Checklist

• Shoulders stay down and back (not shrugged)
• Elbows at 45° angle to body
• Slight forward lean from hips
• Lower until shoulders at elbow height
• Controlled 2-3 second descent

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🔀 Variations

By Machine Type

Assisted Dip Machine

Variation	Change	Why
High Assistance	More counterbalance weight	Beginner-friendly, learning pattern
Low Assistance	Less counterbalance weight	Progressing toward bodyweight
Kneeling vs Standing	Platform position	Personal preference, stability

Seated Dip Machine

Variation	Change	Why
Standard Seated	Upright position	Balanced triceps/chest
Slight Forward Lean	Lean from hips	More chest emphasis
Upright	Completely vertical	Maximum tricep emphasis

Advanced Variations

Variation	Change	Why
Tempo Dips	5s eccentric	Time under tension
Pause Dips	2s pause at bottom	Eliminate momentum
Single-Arm	One arm (if machine allows)	Fix imbalances

Emphasis Variations

Focus	Torso Position	Elbow Angle	Effect
Tricep Focus	More upright	Elbows closer to body	80% triceps
Balanced	Slight forward lean	45° elbow angle	70% triceps, 75% chest
Chest Focus	More forward lean	Wider elbow angle	60% triceps, 85% chest

Equipment Alternatives

Equipment	Exercise Name	Key Difference
Parallel Bars	Bodyweight Dips	Free weight, more stabilization
Barbell	Close Grip Bench Press	Horizontal pressing plane
Bodyweight	Push-Ups	No equipment needed

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Assistance/Weight	RIR
Strength	4-5	6-10	2-3 min	Low assistance/Heavy weight	0-2
Hypertrophy	3-4	8-15	90-120s	Moderate	1-3
Endurance	2-3	15-20+	60-90s	High assistance/Light weight	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Middle of upper day	After main pressing movement
Push/Pull/Legs	Middle of push day	After bench press, before isolation
Full-body	After main lifts	Compound accessory work
Chest/Tricep day	Second or third exercise	After heavy bench work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets
Intermediate	2-3x/week	3-4 sets
Advanced	2-3x/week	4-5 sets

Progression Scheme

Progressive Overload

Assisted machine: Reduce assistance over time until bodyweight dips achievable Seated machine: Increase weight gradually, typical progression 5-10 lbs per session Goal: Build to bodyweight dips, then weighted dips

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
More Assistance on Machine	Building base strength
Push-Ups	No machine access, beginner
Bench Dips	Home alternative, easier variation

Progressions (Harder)

Exercise	When Ready	Link
Bodyweight Dips	Can do assisted dips with minimal help
Weighted Dips	Bodyweight dips feel easy at 12+ reps
Close Grip Bench Press	Ready for barbell tricep work

Alternatives (Same Goal, Different Movement)

Compound Pushing

Alternative	Equipment	Similarity
Bodyweight Dips	Parallel bars	Same movement, no machine
Close Grip Bench	Barbell, bench	Horizontal pressing
Push-Ups	Bodyweight	Similar muscle activation

Tricep Isolation

Alternative	Focus
Band Tricep Pushdown	Pure tricep isolation
Band Overhead Extension	Long head emphasis
Cable Pushdown	Machine-based isolation

Home Alternatives

Alternative	Equipment
Bench Dips	Bench or chair
Close Grip Push-Ups	Floor only
TRX Tricep Extension	TRX straps

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain at bottom position	Reduce ROM, don't go as deep
Elbow tendinitis	Strain from extension	Lighter weight, higher assistance
Pec strain/tear history	Re-injury risk	Avoid excessive forward lean
Wrist pain	Grip pressure	Adjust grip, use padded handles

Stop Immediately If

• Sharp shoulder pain (not muscle burn)
• Clicking/popping with pain in shoulder or elbow
• Chest pain or pulling sensation
• Joint instability feeling

Form Safety Guidelines

Safety Point	Why It Matters
Don't go too deep	Excessive depth strains shoulders
Keep shoulders down	Shrugging = neck and shoulder strain
Control the descent	Dropping = injury risk
Full extension at top	Partial reps = incomplete development

Safe Depth Guidelines

How deep should you go?

1. Safe depth: Shoulders at elbow height or slightly below
2. Too deep: Shoulders well below elbows, pain/discomfort
3. Individual variation: Some people can go deeper safely
4. Listen to your body: Pain = too deep

Shoulder Safety

The bottom position of dips puts significant stress on the shoulder joint. If you feel shoulder pain (not muscle burn), you're going too deep or your shoulders aren't ready. Reduce depth and build stability first.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, horizontal adduction	Moderate to full flexion	🔴 High
Elbow	Flexion/Extension	~90-180°	🟡 Moderate
Scapula	Stabilization, depression	Retraction and depression	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full extension without pain	Can lower into dip position comfortably	Reduce ROM, mobility work
Elbow	Full flexion and extension	Touch shoulder, straighten arm	Start with limited ROM
Thoracic Spine	Adequate extension	Can maintain upright posture	Thoracic mobility exercises

Why Dips Are Shoulder-Intensive

Dips put the shoulder in a position of extension and external rotation under load — this is stressful. That's why proper shoulder positioning (down and back) and controlled depth are critical for safety.

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❓ Common Questions

How is the dip machine different from free-weight dips?

Dip machines provide stability and allow you to adjust resistance/assistance. Assisted machines help you learn the movement pattern and build strength toward bodyweight dips. Seated machines provide a controlled tricep/chest workout with less stabilization demand. Free-weight dips require more stabilization and body control.

On assisted machines, more weight makes it easier?

Yes! On assisted dip machines, the weight you select provides UPWARD assistance. More weight = more help = easier. This is opposite from most machines. You're essentially reducing how much of your bodyweight you're lifting.

Should I focus on triceps or chest?

Depends on your goal. Upright torso emphasizes triceps. Forward lean emphasizes chest. Most people benefit from a slight forward lean (45° elbows) for balanced development. Adjust based on weak points.

How low should I go?

Lower until your shoulders are at elbow height or slightly below. Going deeper than this increases shoulder injury risk without adding benefit. If you feel pain, you're going too deep.

When should I progress to bodyweight dips?

When you can perform 10-12 controlled reps on the assisted machine with minimal assistance (10-20 lbs), you're ready to try bodyweight dips. Start with small sets and gradually build volume.

Can I do dips if I have shoulder problems?

Depends on the issue. Minor shoulder discomfort might improve with proper form and limited depth. Significant shoulder injuries or impingement should avoid dips entirely — use Band Pushdowns or Close Grip Bench instead. Consult a professional.

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📚 Sources

Biomechanics & Muscle Activation:

• Boehrens, F., Buskies, W. (2010). Muscle activation during dipping exercises — Tier A
• ACE Fitness: Best Chest and Triceps Exercises — Tier B
• Schoenfeld, B.J., et al. (2018). Differential muscle activation patterns — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Rippetoe, M. (2011). Starting Strength — Tier C
• Renaissance Periodization — Tier B

Technique & Safety:

• Escamilla, R.F., et al. (2009). Shoulder muscle activity during dips — Tier A
• Fees, M., et al. (1998). Upper extremity weight-training modifications — Tier B

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For Mo

When to recommend this exercise:

• User wants to build tricep and chest strength
• User is working toward bodyweight dips
• User has access to gym with dip machine
• User needs a stable, controlled pressing movement
• User is recovering from injury and needs assistance

Who should NOT do this exercise:

• Acute shoulder injury or impingement → Suggest Band Pushdown
• Significant elbow pain → Suggest isolation work with bands
• No dip machine access → Suggest Bodyweight Dips, Push-Ups, or Bench Dips
• Shoulder mobility very limited → Suggest horizontal pressing instead
• Recent pec tear → Avoid until cleared, then gradual progression

Key coaching cues to emphasize:

1. "Shoulders down and back, not shrugged"
2. "Elbows at 45°, not flared wide"
3. "Slight forward lean from the hips"

Common issues to watch for in user feedback:

• "My shoulders hurt" → Check depth (too deep?) and shoulder position (shrugging?)
• "I don't feel my triceps" → More upright torso, elbows closer to body
• "I don't feel my chest" → More forward lean, wider elbow angle
• "My neck hurts" → Shoulders are shrugging, need "shoulders down" cue
• "It's too easy/hard" → Adjust assistance (assisted) or weight (seated)

Programming guidance:

• Pair with: Rows, overhead press, bicep work
• Avoid same day as: Multiple other heavy pressing movements (limit to 2-3 pressing exercises)
• Typical frequency: 2-3x per week
• Best placement: Middle of workout after main pressing lift

Progression signals:

• Ready to progress when: Can do 12+ reps with <20 lbs assistance (assisted machine)
• Increase difficulty: Reduce assistance or increase weight by 5-10 lbs
• Progress to bodyweight dips when: Can do 10+ reps with minimal assistance
• Regress if: Shoulder/elbow pain, form breaking down, can't complete 6 reps

Machine type guidance:

• Assisted dip machine: Best for building toward bodyweight dips, uses counterbalance
• Seated dip machine: Best for controlled tricep/chest work, easier to load progressively
• Choose based on: Goal (learning dips vs. tricep development) and what's available

Assisted vs Bodyweight progression:

• Start: High assistance (50-70% bodyweight supported)
• Progress: Reduce assistance by 5-10 lbs when you hit rep targets
• Goal: Eventually perform bodyweight dips
• Timeline: 6-12 weeks for most people with consistent training

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Last updated: December 2024