How To Do Dips On Dip Machine

If you’re looking to shape up your triceps and chest, doing dips on the dip machine is a great way to go about it. A dip machine is an effective tool for targeting the muscles in the chest and triceps and helping to build overall strength. To get started with using the dip machine:

  1. Follow these easy steps. When doing dips on the dip machine, it’s important to remember proper form.
  2. Adjust the seat so that your legs are bent at a 90-degree angle.
  3. Make sure your arms are straight and gripping firmly onto the handles of the bars provided by either side of you.
  4. From this position, press down on those bars until they reach just below your shoulders while keeping both elbows close together throughout this motion.

List Of Steps To Do Dips On the Dip Machine for Triceps And Chest 

  • Set Up the Machine
  • Positioning of the Body
  • Executing the Dip
  • Increase Intensity
  • Adjusting Hand and Feet Position

  • Set Up the Machine

Dips are one of the most effective exercises for strength and size in the triceps, chest, and shoulders. However, many people need to learn how to correctly set up a dip machine to get the best results. 

Before starting your workout routine, it is essential to understand how to set up a dip machine properly. To begin, adjust the height of the handles as needed. Ensure both sides are adjusted equally to ensure balanced support throughout your exercise session. Next, press your hands onto the handles firmly while leaning forward slightly until you feel your body weight evenly distributed over both arms.

  • Positioning of the Body

Incorporating the dip machine into your fitness routine is a great way to target your triceps and chest muscles. Proper body positioning on the dip machine is critical to performing each exercise correctly, maximizing your gains, and reducing the risk of injury.

Understanding how to position your body when doing dips on the dip machine will help you get better results from every workout session.

When performing dips on the dip machine, stand facing away from the back pad with one hand gripping each handle. Plant your feet firmly on the floor, slightly wider than hip-width apart for stability, with one leg forward and one back.

Keep your arms straight as you lower yourself towards the bottom until your elbows reach a 90-degree angle. Then drive up through heels and push handles until arms lock out at the movement’s top.


Dips on the dip The Machines


  • Executing the Dip

The dip exercise is a great way to build strength and muscle in your triceps and chest. Executing the dip correctly on the dip machine can help you get the most out of this exercise while avoiding injury.

To effectively execute the dip, stand in front of the dip machine with your feet shoulder-width apart. Grasp both handles firmly and slowly lower your body towards the ground while keeping your elbows close to your sides.

Continue reducing until you reach a 90-degree angle at the elbow joint, then slowly push back up until your arms are fully extended. Ensure you keep good form during this exercise; terrible conditions can cause injury or lead to ineffective results from dips on the machine.  

When completing each rep on the dip machine for the triceps and chest, focus on feeling each muscle group working instead of just going through motions quickly.

  • Increase Intensity

Dips on a dip machine can be an effective exercise to work both the triceps and chest muscles. A dip machine is an excellent tool for bodybuilders and athletes looking to increase the intensity of their workout. Dipping on a dip machine allows one to target specific muscle groups and increase the amount of weight used for more challenging exercises. To do dips on the dip machine:

  • Set up the equipment with instructions provided by your gym or trainer.
  • Lie face down on the platform, keeping your feet flat and your hands firmly gripping either side of the handles.
  • Push down through your arms while contracting your triceps and chest muscles simultaneously until they are fully extended before slowly returning to starting position.
  • As you become used to this exercise, increase resistance, such as adding weights or bands for assistance to challenge yourself further and build strength in these areas.
  • Adjusting Hand and Feet Position

Doing dips on the dip machine effectively targets and strengthens your triceps and chest muscles. Many beginner exercisers overlook this exercise due to its perceived difficulty, but with a few simple steps, you can master it quickly. The stage when performing this exercise is adjusting your hand and feet position – this is critical in ensuring you get the most out of every rep. 

To start, place your hands on the handles of the dip machine with your palms facing inward towards each other. For stability, your feet should be firmly planted on the ground beneath you, slightly wider than shoulder-width apart.

When executing each rep, ensure that your elbows stay close to your body as you lower yourself down until both arms form 90-degree angles at the elbow joint before pressing back up again into a straight arm position at the top of each rep.

Benefits Of Assisted Dips

  • Assisted dips, also known as resistance band-assisted dips, are a practical and versatile exercise for strengthening the arms, shoulders, chest, and triceps muscles. 
  • Utilizing a resistance band to support body weight during the movement helps to increase overall strength and improve form. 
  • The numerous benefits of assisted dips make them a must-have exercise in any workout routine.
  • Individuals can gradually increase their upper body strength with each repetition by using a resistance band to help support body weight during the dip movement. 
  • It benefits those who cannot do regular dips because they need more upper body strength or better technique. 
  • Additionally, using a resistance band helps with proper form, which could otherwise lead to injury when doing regular dips without assistance.

Chech out related article here:


 Tricep exercise – how to do bench dip

ARM – One arm dumbbell rows

Final Thoughts

In conclusion, the dip machine is a great way to build triceps and chest strength. You can achieve your fitness goals by using the dip machine correctly and regularly.

It would be best to remember to warm up before beginning any workout session and cool down afterward. Before you know it, you will have developed impressive triceps and chest muscles; always listen to your body’s feedback, so you don’t overwork yourself.



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