Arms · Vertical push
Seated Triceps Dip Machine
The seated triceps dip machine mimics a bodyweight dip while you sit, with your elbows pressing the handles downward against a weighted resistance. It trains the triceps, with help from the chest and front delts, along a fixed path that is far easier to learn and load than parallel-bar dips.
Also known as: Triceps dip machine, Seated dip machine, Machine dips
- Muscle group
- Arms
- Movement pattern
- Vertical push
- Type
- Compound
- Equipment
- Seated dip machine
- Difficulty
- Beginner
What muscles does the seated triceps dip machine work?
Primary movers
- Triceps brachii
Assisting muscles
- Pectoralis major (lower)
- Anterior deltoid
- Serratus anterior
Pressing down on the handles with your elbows close to your sides is a dip pattern. The triceps extend the elbows, and the lower chest and front delts assist.
Sitting upright keeps the load on the triceps, because the torso does not lean forward over the hands. That makes it more of a triceps exercise than a chest one.
The machine removes the need to lift your own bodyweight. That makes dips accessible for people who cannot do them and allows precise, small increases in load.
As with any dip pattern, keep the shoulders down. Letting them shrug up or roll forward puts stress on the front of the joint.
How to do the seated triceps dip machine
Setup
- 1
Adjust the seat so the handles are at a comfortable height with your elbows bent.
- 2
Sit tall with your back against the pad.
- 3
Grip the handles with palms facing down or inward.
- 4
Set your shoulders down and back.
Execution
- 1
Press the handles down until your arms are straight.
- 2
Keep your elbows close to your body.
- 3
Squeeze your triceps at the bottom.
- 4
Return slowly until your elbows are bent to about 90 degrees.
- 5
Keep your shoulders down throughout.
- 6
Do not let the stack touch down between reps.
Common seated triceps dip machine mistakes
Shrugging
Raising the shoulders stresses the joint and removes triceps tension.
The fix: Keep your shoulders pulled down and back.
Flaring the elbows
Wide elbows bring in the chest and strain the shoulder.
The fix: Keep your elbows tucked close to your sides.
Going too deep
Letting the handles rise above shoulder height overstretches the joint.
The fix: Stop at about 90 degrees of elbow bend.
Using too much weight
Heavy loads cut the range and use momentum.
The fix: Select a weight you can control for 10 to 12 reps.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 10–15 | Moderate, 1–2 RIR | 60–90 s |
| Strength | 3–4 | 6–10 | Heavy | 90 s |
| Beginner | 2 | 12 | Light | 60 s |
Use it as an accessory after pressing or as a dip substitute for people who cannot do bodyweight dips yet. Add weight in small steps and keep the movement slow.
Running the seated triceps dip machine in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlaySeated Triceps Dip Machine variations and alternatives
Dips
HarderThe bodyweight version on parallel bars.
Assisted Dips
AlternativeA counterweight machine that reduces your bodyweight.
Triceps Extension Machine
AlternativeA seated isolation machine with the arms on a pad.
Cable Triceps Pushdown
AlternativeA standing cable isolation exercise.
A compound press for the triceps and chest.
Frequently asked questions
What does the seated dip machine work?
The triceps mainly, with the lower chest and front delts assisting.
Is the seated dip machine as good as dips?
It trains the same pattern with less bodyweight and no balance demand. Parallel-bar dips load more muscle overall.
Is it good for beginners?
Yes. The machine guides the movement and lets you choose a light weight.
How deep should I go?
To about 90 degrees of elbow bend. Going deeper stresses the shoulders.
Does it hit the chest?
A little. Sitting upright keeps the focus on the triceps.
Hercules tracks every seated triceps dip machine you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play