Seated dip machine

A compound exercise for the triceps, with help from the chest, front delts. Equipment: chest press machine.

Orbit

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WorksTricepsChestFront delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Sit tall, handles at your sides, elbows pointing back.
Push the handles down to straight arms
Let them rise to just above 90°

Muscles worked

Seated dip machine: 3D figure mid-rep with the triceps highlighted

Triceps · main
Chest
Front delts

Equipment

Chest press machine

Alternatives

Exercises that train the same main muscles. See all seated dip machine alternatives.

Bench dipFlat bench
Feet-up bench dipFlat bench and Plyo box or step
Parallel bar support holdDip bars
DipDip bars
Ring dipGymnastic rings
Ring support holdGymnastic rings

More triceps exercises

Close-grip bench pressBarbell, Flat bench and Squat rack
Slow dip loweringDip bars
EZ bar skull crusherEZ curl bar and Flat bench
Overhead dumbbell extensionDumbbells
Cable pushdownCable machine
Close-hand push-upNo equipment

Put the seated dip machine in a plan that adapts

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