# Seated Dip Machine

A machine pressing exercise targeting the triceps with secondary chest and front delt involvement. Useful for building pressing strength and arm size with added stability.

- Beginner · Compound
- Equipment: Dip machine
- HD video: https://media.seto.fit/exercises/triceps-dip-machine/video/male.mp4
- HTML: https://seto.fit/exercises/seated-dip-machine/

## Muscles worked

- Triceps: 9/10
- Mid chest: 4/10
- Front delts: 4/10

## How to do the Seated Dip Machine

1. Adjust the machine seat so the handles sit comfortably at your sides.
2. Place your hands firmly on the handles and sit tall on the seat.
3. Press the handles down until your arms are nearly straight, without slamming the elbows.
4. Lower the handles under control until you reach a deep but comfortable elbow bend.

### Full technique — 7 steps

1. Adjust the seat so the handles sit at your sides, level with your lower ribs, with shoulders comfortably below your ears.
2. Sit tall on the seat and place your hands firmly on the handles.
3. Start with elbows bent and slightly behind your torso without letting shoulders roll forward.
4. Tighten your stomach and press the handles downward by extending your elbows.
5. Continue until your arms are straight or nearly straight without slamming the elbows into full extension.
6. Lower the handles back under control until you reach a deep but comfortable elbow bend.
7. Begin the next rep from the same seated position without bouncing the weight stack.

## Common mistakes

- Shoulders shrugging toward ears
- Cutting the bottom range short
- Bouncing the weight stack
- Rolling shoulders forward at bottom
- Slamming the elbows straight

## Form cues

- Drive through the handles
- Keep shoulders down
- Let elbows fully bend
- Press arms nearly straight

## How much to do

- **Strength** (good fit): 4–5 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Bench Dip](https://seto.fit/exercises/bench-dip/), [Bench Dip with Leg Curl](https://seto.fit/exercises/bench-dip-with-leg-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Floor Triceps Dip](https://seto.fit/exercises/floor-triceps-dip/) — 30% of bodyweight
- **This exercise: Seated Dip Machine — Beginner**
- Harder: [Bench Dip with Knee Raise](https://seto.fit/exercises/bench-dip-with-knee-raise/) — 55% of bodyweight
- Harder: [Weighted Dip](https://seto.fit/exercises/weighted-dip/) — 115% of bodyweight

## Quick answers

### What muscles does the Seated Dip Machine work?

Primary: Triceps 9/10. Also works: Mid chest 4/10, Front delts 4/10.

### When should I do the Seated Dip Machine in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Seated Dip Machine?

Strength: 4–5 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Seated Dip Machine?

No equipment: Bench Dip, Bench Dip with Leg Curl.

### What is an easier version of the Seated Dip Machine?

Floor Triceps Dip (30% of bodyweight).

### What is a harder version of the Seated Dip Machine?

Bench Dip with Knee Raise (55% of bodyweight), Weighted Dip (115% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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