Seated Dip Machine: How-to, Tips & More
The Seated Dip Machine is a beginner compound exercise for your chest. You do it with seated dip machine. It is a good fit when your goal is both strength and muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Seated Dip Machine
- Sit in the machine and grip the handles beside your hips.
- Lean slightly forward with your chest up.
- Press the handles down until your arms are straight.
- Let them rise slowly until your elbows are at about 90 degrees.
Seated Dip Machine tips
- Do not let your shoulders roll forward at the top.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Seated dip machine
Type
Compound
Seated Dip Machine alternatives
More chest exercises
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Chest Stretch
Bodyweight
Frequently asked questions
What muscles does the Seated Dip Machine work?
The Seated Dip Machine mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Seated Dip Machine good for beginners?
Yes. The Seated Dip Machine is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Seated Dip Machine?
You need seated dip machine.
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