Triceps Dip Machine: How-to, Tips & More
The Triceps Dip Machine is a beginner compound exercise for your triceps. You do it with triceps dip machine. It is a good fit when your goal is both strength and muscle growth.
Besides the triceps, it also works your chest and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Triceps
Primary
Chest
Secondary
Shoulders
Secondary
How to do the Triceps Dip Machine
- Sit in the machine and grip the handles beside your hips.
- Sit tall with your chest up.
- Press the handles down until your arms are straight.
- Let them rise slowly.
Triceps Dip Machine tips
- Keep your elbows pointing back.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 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
Triceps dip machine
Type
Compound
Triceps Dip Machine alternatives
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Barbell Skullcrusher
Barbell
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Frequently asked questions
What muscles does the Triceps Dip Machine work?
The Triceps Dip Machine mainly works your triceps, with help from your chest and shoulders.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Triceps Dip Machine good for beginners?
Yes. The Triceps 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 Triceps Dip Machine?
You need triceps dip machine.
Add Triceps Dip Machine to your program
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