Triceps exercise
Machine Tricep Dip
Vertical push with body weight or a machine for triceps and chest. The machine guides the movement and gives you stable support.
- Primary muscleTriceps
- Also worksChest
- EquipmentMachine and bodyweight
- TypeCompound
- MovementVertical push
- LevelBeginner
- Triceps
- Chest
- Machine and bodyweight
How to do the Machine Tricep Dip
4 steps, in the order you do them.
- Adjust the seat so the handles are at your sides and rest your back against the pad.
- Push the handles down by extending your elbows, keeping your torso against the pad.
- Return slowly to a comfortable elbow bend.
- Keep your shoulders down and avoid using your body for momentum.
Muscles worked
Common Machine Tricep Dip mistakes
What goes wrong most often when you do the Machine Tricep Dip, and how to fix it.
The torso leans forward to push with body weight.
Rest your back against the pad and push with your arms only.
The handles sit too far in front of or behind the torso.
Adjust the seat so the handles are at the sides of your torso at the start.
The elbows flare out and the shoulders rise on the way back.
Keep your elbows back and your shoulders down, and return only to a comfortable bend.
Alternatives to the Machine Tricep Dip
They work the triceps with other equipment, including options for training at home.
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More triceps exercises
Tricep PushdownTriceps · Cable machine
Assisted DipTriceps · Machine
Cable Overhead Tricep ExtensionTriceps · Cable machine
Bench DipTriceps · Bench and bodyweight
Frequently asked questions
What muscles does the Machine Tricep Dip work?
The Machine Tricep Dip works mainly the triceps. It also works the chest.