Machine Tricep Dip
Primary
Triceps
Secondary
Chest, Shoulders
Equipment
Machine
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Machine Tricep Dip targets your triceps through a pushing movement pattern. Use as beginner progression or for heavier loading.
Everything You Need to Know About the Machine Tricep Dip
The Machine Tricep Dip is a good for beginners exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as beginner progression or for heavier loading. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners or those wanting machine assistance. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Machine Tricep Dip work?
Primary
Secondary
Stabilizers
Step-by-step: Machine Tricep Dip
- 1
Adjust machine seat and weight.
- 2
Grip handles at sides.
- 3
Push handles down by extending elbows.
- 4
Keep elbows close to body for tricep emphasis.
- 5
Control back up to starting position.
- 6
Repeat for desired reps.
What are the best tips for the Machine Tricep Dip?
Good for beginners learning dip movement.
Can go heavier than bodyweight dips.
Adjust seat for proper alignment.
Mistakes to watch for on the Machine Tricep Dip
Using too much weight.
Loading more weight than you can control on the Machine Tricep Dip forces compensatory movement patterns that bypass your Triceps. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Flaring elbows for optimal results.
Letting your elbows drift wide during the Machine Tricep Dip shifts load onto your shoulder joint instead of your Triceps. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Not full range of motion.
Cutting the range of motion short on the Machine Tricep Dip means your Triceps never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Who should do the Machine Tricep Dip?
Beginners or those wanting machine assistance.
How to Program the Machine Tricep Dip
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps. Rest 60 seconds.
What are good alternatives to the Machine Tricep Dip?
Dip
Bench Dip
Close-Grip Bench Press
Other Variations
- Close Grip Machine Dip
- Wide Grip Machine Dip
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Machine Tricep Dip — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Adjust seat properly.
- Control the weight.