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Seated Machine Triceps Dip

Equipment: Machine

Seated Machine Triceps Dip
Primary Muscles
  • Triceps Brachii
Synergistic Muscles
  • Deltoid Anterior
  • Latissimus Dorsi
  • Levator Scapulae
  • Pectoralis Major Clavicular Head
  • Pectoralis Major Sternal Head

Also known as Seated Triceps Dips

Triceps extensions is an exercise that targets the triceps, chest and shoulders. To perform this exercise, you need a machine with a seat and two handles. Here are the steps:

  1. Sit on the seat and adjust the height so that your arms are slightly bent when you grab the handles.
  2. Push the handles down until your arms are fully extended, exhaling as you do so.
  3. Slowly return to the starting position, inhaling as you do so.
  4. Repeat for the desired number of repetitions.

Introduction

The "Seated Machine Triceps Dip" is a weight training exercise that primarily targets the triceps muscle group in your arms. It's beneficial for building strength, improving muscle definition, and enhancing overall arm function. This exercise is effective for individuals aiming to improve their upper body strength, particularly focusing on the triceps, which play a crucial role in numerous daily activities such as pushing and lifting objects.

Muscles Worked

  • Primary: Triceps Brachii (Long, Lateral, and Medial heads)
  • Secondary: Anconeus, Deltoids (Anterior, Posterior), Pectoralis Major (Clavicular head)

How to Do It (Step-by-Step)

  1. Sit on a machine with padded handles at shoulder-width, back flat against the pad.
  2. Lower your body by bending your elbows while keeping them close to your body until your upper arms are parallel to the ground.
  3. Push up by straightening your elbows to return to the starting position. Keep a slight bend in your elbow joint for constant tension on your triceps.

Tip: Maintain good posture and avoid leaning forward during the movement for optimal effectiveness and safety.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

For a more efficient workout routine, consider using Auto Progression to adjust your sets and reps automatically. Keep track of your rest intervals with the handy Rest Timer.

Form Tips

  • Maintain a straight and rigid body position to ensure maximum efficiency of the exercise. Avoid bending at the hips or lower back.
  • Lower your body until your upper arms are approximately parallel to the ground, keeping your elbows close to your body. This will engage the triceps effectively.
  • Push yourself back up by extending your arms, returning to the starting position. Control the movement throughout the entire range of motion to avoid using momentum and maximize muscle involvement.

When to Use It

  • Strengthening postural muscles for desk workers to prevent upper body imbalances and neck pain.
  • Building triceps for swimmers to enhance their strokes' power and efficiency in the water.
  • Rehabilitating and toning triceps after shoulder surgery or injury, as it targets the lower portion of the arm safely.

Workout History is essential for tracking your progress and improving fitness over time.

seated machine triceps dip - Frequently Asked Questions
Common questions about seated machine triceps dip to optimize your training.

The primary muscle group targeted is the triceps, specifically the long head of the triceps brachii.

Typically, aim for 3-4 sets with 8-12 repetitions per set. Adjust based on your fitness level and goals.

Sit on the seat, grip the handles, lean back slightly, and lower your body by bending at the elbow until a slight stretch is felt in the triceps. Push back up to the starting position.

If you experience discomfort or pain in your shoulders, consider modifying your exercise or consulting a fitness professional.

Yes, you can perform a narrow grip, wide grip, or even mixed grip version to target different aspects of your triceps.

More machine exercises More arms exercises