Dip Machine
A beginner compound strength exercise that works the triceps, using a machine.
Starting position
End position
How to Do Dip Machine
- Sit securely in a dip machine, select the weight and firmly grasp the handles.
- Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
- As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
- Now slowly let your arms come back up to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Dip Machine
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Parallel Bar Dip
A beginner compound strength exercise that works the triceps.
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2
Smith Machine Close-Grip Bench Press
A beginner compound strength exercise that works the triceps, using a machine.
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3
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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4
Weighted Bench Dip
An intermediate compound strength exercise that works the triceps.
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5
Machine Triceps Extension
A beginner isolation strength exercise that works the triceps, using a machine.
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6
Bench Dips
A beginner compound strength exercise that works the triceps, needing no equipment.
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7
Close-Grip Barbell Bench Press
A beginner compound strength exercise that works the triceps, using a barbell.
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8
Close-Grip Dumbbell Press
A beginner compound strength exercise that works the triceps, using dumbbells.
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9
Close-Grip EZ-Bar Press
A beginner compound strength exercise that works the triceps, using an E-Z curl bar.
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10
Incline Push-Up Close-Grip
A beginner compound strength exercise that works the triceps, needing no equipment.
Frequently Asked Questions
What muscles do dip machine work?
Dip Machine primarily works the triceps. The chest and shoulders assist as secondary muscles.
What equipment do I need for dip machine?
Dip Machine uses machines.
Dip Machine: is it suitable for beginners?
Yes. Dip Machine is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of dip machine?
Parallel Bar Dip, Smith Machine Close-Grip Bench Press, Push-Ups train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dip machine reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dip machine can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Dip Machine with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.