Dip Machine

Dip Machine is a resistance exercise – elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles

Triceps brachii

Secondary muscles

Anconeus, Forearms, Latissimus dorsi (stabilization)

Exercise type

Resistance exercise – elbow extension

Exercise technique

1. Seat

   Sit securely in the dip machine and adjust any belt or lower-back support.

2. Handles

   Grasp the side handles with thumbs wrapped and elbows initially at roughly right angles.

3. Upper arms

   Position your elbows close to your torso.

4. Torso

   Plant your feet and stabilize your back and hips against the seat.

5. Push down

   Exhale, extend your elbows and lower the handles.

6. Bottom pause

   Pause in the triceps contraction without adding range by pressing your shoulders down.

7. Return

   Slowly bend your elbows to return the handles to a comfortable start without slamming the stack.

Key technique points

• Keep your elbows at your sides.
• Remain stable in the seat.
• Align your wrists with the handles.
• Keep your shoulders still.
• Control the downward extension.
• Resist the return slowly.

Common mistakes

Rising from the seat

Do not lift your hips and lean over the handles to push them down; reduce bodyweight assistance.

Pressing the shoulders down

Do not pull the entire shoulder girdle down instead of extending the elbows; maintain the upper arms beside you.

Flaring the elbows

Do not spread your arms to push; use a comfortable close upper-arm path for triceps emphasis.

Bending the wrists

Do not curl the handle into your palm at the bottom; keep your hand aligned with your forearm.

Rising too high

Do not let the returning handles force your elbows far above shoulder level; stop at a comfortable bend.

Releasing the stack

Do not let the machine arms return freely to the top; return slowly against resistance.

Frequently asked questions

Dip Machine: why is “Rising from the seat” a mistake?

Do not lift your hips and lean over the handles to push them down; reduce bodyweight assistance.

Dip Machine: why is “Pressing the shoulders down” a mistake?

Do not pull the entire shoulder girdle down instead of extending the elbows; maintain the upper arms beside you.

Dip Machine: why is “Flaring the elbows” a mistake?

Do not spread your arms to push; use a comfortable close upper-arm path for triceps emphasis.

Dip Machine: why is “Bending the wrists” a mistake?

Do not curl the handle into your palm at the bottom; keep your hand aligned with your forearm.

Dip Machine: why is “Rising too high” a mistake?

Do not let the returning handles force your elbows far above shoulder level; stop at a comfortable bend.

Dip Machine: why is “Releasing the stack” a mistake?

Do not let the machine arms return freely to the top; return slowly against resistance.

What should I focus on when doing Dip Machine?

Keep your elbows at your sides. Remain stable in the seat. Align your wrists with the handles. Keep your shoulders still. Control the downward extension. Resist the return slowly.

Related exercises

• Band Triceps Pushdown
• Overhead Cable Triceps Extension
• Chest Dip
• Decline Push-up
• Dumbbell Triceps Kickback
• Exercise Guide

Add this exercise to your program with your coach

If you have a health condition, consult a qualified professional.