Seated Triceps Dip Machine
The seated triceps dip machine is a guided exercise targeting the triceps through a downward pressing motion. The machine eliminates the need for full body weight support, allowing users to isolate and load the triceps with controlled resistance.
How to do it
- Sit at the triceps dip machine and adjust the seat height so the handles are at chest level.
- Grip the handles and position your arms with elbows bent at 90 degrees.
- Press the handles downward by extending your elbows until your arms are fully straight.
- Pause at the bottom of the movement, squeezing your triceps.
- Slowly allow the handles to rise back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back firmly against the pad.
- Press down smoothly until your arms are fully extended.
- Pause briefly at the bottom to squeeze your triceps.
- Control the weight as the handles return to the starting position.
Breathing: Exhale as you press the handles downward, and inhale as you slowly return to the starting position.
Common mistakes
- Slouching forward during the press, which shifts work away from the triceps and onto the chest.
- Using momentum to push the weight down rather than relying on controlled muscle strength.
- Allowing the elbows to flare out too wide, placing unnecessary stress on the shoulder joints.
Muscles worked
Primary: triceps. Secondary: pectorals, shoulders.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 60 s
Build muscle
3-4 sets x 8-12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp elbow or shoulder discomfort, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my shoulders?
You might feel minor secondary engagement, but the primary focus should be on the back of your upper arms. If your shoulders hurt, check that your seat height is correct and your elbows are not flaring.
How often can I use the triceps dip machine?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery and muscle growth.
What if the machine handles don't fit my reach?
Adjust the seat height up or down so your elbows begin at a comfortable 90-degree angle before you press.